Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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Weighted pull ups and dips Workout
Weighted Strict Pull-up 10-10-6-8-12, using heaviest weight per set
Rest 1 min
Weighted Strict Ring Dip 10-10-6-8-12, using heaviest weight per set
Rest 1 minThe first 2 sets of 10 are just a warm-up so do the first set unweighted, and the second set with just a little weight - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.
The first set of 6 use a working weight, but still not a max. The set of 8 is a max weight set. The last set of 12 is also a max weight set, but you will of course have drop the weight down.
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SPCOM13092019 Workout
3' DU +PVC+MOBILITY
poi
3RND
10 Goblet Squat
8 Burpee
100m S. RunA.
OGNI 3', PER 15' (5 set):
Clean + 2 Front Squats + JerkSets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
Sets 4-5 = 1 rep @ 80% of 1-RM Clean & JerkREST 5'
OGNI 2', PER 4' (4 set):
Clean & Jerk x 1 rep @ 87.5% of 1-RM Clean & JerkB.
For time:
Run 800mt
100 Push-Ups
50 C2B
25 Thrusters (50KG/35KG)C.
3 RND
15 Power Snatch 35/25KG
15 GHD+MB
15 Power Clean 35/25KG
15 TTBopzionale
D.
For Time
30 Ring Dip
20 BMU
60CAL ROW -
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WARM UP Workout
10-8-6-4-2
Wall ball
2-4-6-8-10
Burpee jump-in
2 rounds:
5 Down dog to cobra
Gymnastics shoulder flow