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-
Total workouts of the week Workout
Rest day, total workouts of the week 10 hours, x 6
Week 2/3Strength & conditioning
Metcon - 3
Aerobic work - 2, 130 min
Upper body strength - 2
Squat - 450 kgGymnastics
MU - 20
BMU -
BFLY - 130
BCTB -
KCTB-
HSW -Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 23.05
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2840 -
Total workouts of the week Workout
Rest day, total workouts of the week 10 hours, x 6
Week 2/3Strength & conditioning
Metcon - 3
Aerobic work - 2, 130 min
Upper body strength - 2
Squat - 450 kgGymnastics
MU - 20
BMU -
BFLY - 130
BCTB -
KCTB-
HSW -Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 23.05
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2840 -
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18.4.2021 Workout
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Gymnastics + weightlifting + conditioning Strength
160 min
Warm up for 15 min1.MU
- Drills
- MU 20x12.WL
A. Clean& jerk
4 x 2 Clean + 1 Jerk
x 75-80 %/ "1 rep in the tank"
- 55 57.5 60 603.Metcon
A. 5 RFT
10 butterfly pull up
10 cal row
Time: 7.52 (100 s/round)B. AMRAP5
4 Hang squat clean 75/55 kg > 40 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 4 rounds + 1 HSC
Rest 5C. AMRAP5
4 Hang squat clean 55/40 kg > 30 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 5 rounds + 4 HSC -
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