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-
Conditioning Workout
10 rounds for time in teams of 2 (10 rounds each)
1 DB Devil press 2x22,5/15kg
2 DB Push press
3 DB FSQ
4 DB Thruster
5 DB Power Cleans
6 DB DeadliftsBuy out : 50 DB push up
Relay style ( one person complete a full round then switch)
Timecap: 35 mins -
Clean Strenght 1 Workout
2x4 Clean pull 100-110%
2x3 Power clean (tng) 75-80%
2x4 Squat clean (drop and go) 70-78%
2x (Clean pull+squat clean) 80-90% -
Main site Thursday 230202 Workout
For time
- 10 front squats
- 5 rope climbs
- 10 front squats
- 4 rope climbs
- 10 front squats
- 3 rope climbs
- 10 front squats
- 2 rope climbs
- 10 front squats
- 1 rope climbs
♀ 125 lb ♂ 185 lb
-
Core Workout
2 rounds:
40sec on/20sec off
- käänteinen vatsarutistus
-painon siirto lankussa
-russian twist
-linkkari/1-Leg v-ups -
Main site Monday 220214 Workout
For time
- 10 single-leg squats
- 20 double-unders
- 20 single-leg squats
- 40 double-unders
- 30 single-leg squats
- 60 double-unders
- 40 single-leg squats
- 80 double-unders
- 50 single-leg squats
- 100 double-unders
-
5.1.2023 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 mintai
kevyt tekniikkatreeni
Vapaa valinnaiset lämmöt
--
SNATCH + NINJA SNATCH + SN BALANCE
5[1+1+1]@kevyt pal 2min--
CLEAN + NINJA CLEAN + SQUAT JERK
5[1+2+1]@kevyt pal 2min--
BOX JUMP Straight Leg
5x6 pal 2min -
Conditioning Workout
In Team of 2
8 min Amrap x3
Rest 2' btw amraps
YGIG, P1: active work P2: passive work
1)
30 USA Swing@24/16kg (P1) - Plank hold (P2)
60 DU (P1) - Hollow/Tuck hold (P2)2)
30 KB SDLHP@24/16kg (P1) - Superman hold (P2)
30 T2b (P1) - Deadhang (P2)3)
30 Wall ball@9/6kg (P1) - Dbl KB farmer hold@24/16kg (P2)
30 Burpee (P1) - Wall sit hold (P2) -
EXTRA-STRENGTH (open gym) Workout
DELOAD WEEK
Warm up
A) Easy erg 4-6min
B) Deadlift warm-up:
3 rounds with barbell: 5 good morning + 5 back squat + 5 deadlift
→ Then warm up sets with increasing weightsC) Pull-up warm-up:
3 rounds: 8-10 scapular pull-up + 8-10 ring rowWorkout
A) Every 1,5min x6:
2 deadlift @70-75% 1RMB) EMOM6:
2 explosive pull-up / strict chest to barC) Accessory
3 rounds:
8-10/side one legged box step-up
12-15 lateral raises
Rest 2min -
Weightlifting Workout
A: Triple tall snatch (1 power+ 2 squat) 3x3
B: Doubles power snatch @80% of power snatch 4x2
C: Power clean+ squat clean+ front squat+ split jerk 3x 1-1-1-1 -
Weightlifting Workout
A: Snatch dedlift+ halt power snatch+ halt squat snatch (hold 3”) 3x1-1-1
B: Hang Power clean+ Thruster+ Push jerk 3x1-1-1
C: Rack hold 5x10 mp @with heavy weight