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-
Box jump / High box jumps Strength
6x2 reps.
6-10 minutes. Yritä olla terävä hypyissä! Lähde liikkeelle peruskorkeudesta ja etene ylöspäin kykyjesi mukaan. -
Workout Workout
For time
2 rounds
75 Double Unders
16 Thrusters 25/35kg
8 Bar Muscle Up / c2b pull ups / Strict pull ups
- Rest 5:00 -
For Time:
150 double under
32 thrusters @25/35kg
16 bar muscle ups / c2b pull ups / strict pull ups -
Warm up Workout
3 min cardio machine
3 min double under practises as an warm up
then
Barbell Warm Up For Snatch 10-15 minutes -
Warm up Workout
2 rounds
1:30 ergo
50 single unders
5 inch worm with push up
10+10 db suitcase deadlift
10+10 single arm upright row
5+5 single arm db hang cluster -
Metcon A Workout
Rowing or AB/bike erg workout
Intervals, alt time with partner
1st - 3 min on / 3min off
2nd - 2 min on / 2min off
3rd - 1 min on / 1 min off
try increase speed each round. I would do 80-85 % on first, 85-90% on second and 90% on last 1 min interval.
Your result is total calories. -
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Deadlift Strength
Deadlift
1x8 @72,5%
1x6 @72,5-77,5%
3x4 @77,5-82,5%slowly and controlled touch and go sets
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Deadlift Strength
65% x5
72.5% x 5
77.5% x3x5 (3 sets of 5)
77.5% x5 +
Post AMRAP in comments. Go off your actual max of more if it’s been easy. -
Back Squat 12.9. 1 x 8 @ 65% 1 x 6 @ 75% 1 x 4 @ 85% 1 x 4 @ 90% Rest 2-4m Strength
Back Squat 12.9.
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%
Rest 2-4mins