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-
03/09/18 Workout
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strength + metcon Workout
EMOM 10:
1 snatch drop
Keep weight moderate, focus on speed.Snatch from blocks:
5x
3 Squat snatch ( drop each rep, keep weight moderate, focus on technic)Back squat
7x5
Use 77.5-82.5%. Rest 3min btw sets.3 rds accessory:
6 snatch grip push press (behind neck)
4 snatch grip DL ( use straps)
20-40 GHD sit-up -
CFKN nuoret Workout
Lämmittely ja mobility
Rinnallevetotreeni:
pallolla, kepillä ja tangolla8x 30s työ 30s lepo
Burpee
Roikkuen jalkojen nostoLoppuvenyttelyt
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Superkids 10-13v WOD Workout
2 kierrosta
30 kyykkyä käsipainoilla (10-35 lbs)
10 burpeeta
30 abmat sit up
10 burpeeta
30 askelkyykkyä
10 burpeeta
30 abmat sit up
10 burpee -
Row Run Shoulders Workout
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Accessory wod Workout
4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down. -
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Accessory wod Workout
For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max. -
SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET* Workout
SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*
A1) Single-Arm Dumbbell Bench Press:
4 x 8-10A2) Goblet Lateral Lunge (not alternating):
4 x 8-10Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.
*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 7 of 8
AMRAP 12 Minutes:
12/9 Calorie Row
12 Dumbbell Thrusters 50/35Post rounds, reps, and Rx to comments.
