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-
Skill Work Workout
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Superkids 10-13v WOD Workout
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Gymnastics + strength Workout
120 min
WU for 15 min
1.GS
A. MU 70 min
- Skill drills
- MU 12 x 1 + 4 x 2
- Total of 20 MU2.Strength
A. 3 sets:
- Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
- Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
- Rest 60 s. between movements-3.Accessory
A. 4 sets:
8+8 KB Haloes
10 Yoga push ups
300 m Ski -
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Upper Accesory Workout
5RFQ
10 Seated DB Press
7 Strict Pull Ups
5 Max Effort Chest Passes
3 Rope Climbs -
Warmup Workout
3 Sets
10 Dumbbell Side Plank Rotations/side
4 Complexes (Cross Body Dumbbell Muscle Snatch + Single Arm Dumbbel Push Jerk) per arm
5 Depth Over Box Jumps (drop from 6" plates) -
Weightlifting strength Strength
• 3-3-3-3-3 of:
BB Hang Power Clean (0:03 eccentric in Hang)
Scaldati progressivamente e poi in 3 sets sali sino a una tripla pesante ma ben gestibile con cui senti
di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
giri al petto il BB. Fai così ad ogni rep -
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