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-
30.5.2022 3 x AMRAP 8 Workout
AMRAP 8
Buy-In 50 Double Unders
Remaining time :
12 Power Clean 60/40kg
12 Bar Over Burpees
12 Front Squat 60/40kgRest 4 minutes.
AMRAP 8
Buy-In 50 Double Unders
Remaining time :
9 Power Clean 70/45kg
9 Bar Over Burpees
9 Front Squat 70/45kgRest 4 minute.
AMRAP 8
Buy-In 50 Double Unders
Remaining time :
6 Power Clean 80/50kg
6 Bar Ovar Burpees
6 Front Squat 80/50kg -
Yläkropan voima Workout
4 Kierrosta:
5 Leuanveto (3-1-X-1)
30s Lepo
5 Landmine press (3-0-X-1)
30s Lepo -
CONDITIONING Workout
EMOM x36 (4 rounds):
1) 200m Run
2) 7 Power Clean
3) rest
4) 200m Run
5) 7 Jerk
6) rest
7) 200m Run
8) 7 C&J
9) restOverall RPE 3-4, heavy
breathing but should be able to
hold on a short conversation.Target: <50sec run, barbell work
unbroken. Tailor the loading to
hit the target. Add 5-10% loading
compared to last week. If feeling
strong and confident→ upscale
the loading to fit your fitness
level.Loadings:
Rxd: 75/52,5kg
Masters: 60/40kg
Tailored: 45/35kg
Tailoring Options:
Decrease the loading.
200m Run→ decrease the
distance to 150 or 100m
Run→ use a machine (around
50sec work) -
17.10.2023 AMRAP3 x 4 Workout
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26.5.2022 Basic Strength
Back Squat
2 x 8 @ 55 - 65%
2 x 6 @ 68 - 73%
2 x 4 @ 75 - 80%Go Every 3:00
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Extra Credit 16-10-2023 Workout
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1&2 - Cardio Choice (Nasal Breathing)
MIN 3 - :45 Box Prayer Stretch -
-
Weightlifting Workout
A: Clean pull max
B: Hip power clean+ doubles hang squat clean
C: Slow motion drop snatch doubles -
Extra Credit 03-04-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Calf Roll
:30 Prayer Stretch
5/5 Groiner w/Thoracic Rotation
-Rest as Needed b/t Sets-
