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-
Warm Up Workout
Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 sets
1:30 cardio machine
5 inch worm with push up
5+5 squat strech
10 db hang c&j
10 db goblet squats
10+10 half kneeling press -
OHS, snatch drop, snatch balance Workout
2 x 5 OHS
2 x 5 snatch drop
2 x 5 snatch balance*with empty barbell. Focus on technique.
-
Likainen 50 Workout
For Time filthy fifty:
50 Box Jumps 60/50cm
50 Hspu
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 20/15kg
50 superman
50 Wall Balls 9/6kg
50 Burpees
50 Double-Unders
26min timecap -
-
15.6.2023 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min -
Gymnastics + weightlifting + strength Strength
155 min
Warm up for 20 min1.BCTB
- Bfly 5x8
- Box 4x82.WL
A. Snatch
A. Snatch pyramid work
1x3x80 % 42
1x2x85 % 45
1x1x90 % 48
1x3x85 % 45
1x2x90 % 48
1x1x92-94 % 51B. Snatch consistency work
30 Power snatch for time in sets of 5 TNG reps x 65 % of your power snatch 1 RM
- 30 kg (45 kg)
- 2.463.Back squat
5x80 % - 72
5x85 % - 77
5x85+ % - 79
5x75 % - 67
New set every 3 minutes4.Accessory
20-16-14-12 reps of:
Romanian deadlift - 40 kg
*After each completed set do:
5 Jumps with empty barbell -
-
-
Main site Monday 240909 Workout
For time
- 5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
5 squat snatches at 125 lb (♀) / 185 lb (♂)
15 bar-facing burpees
-
Conditioning Workout
Every 3 mins x 10 sets
30 double unders
10 dumbbell thrusters@2x15/10 kg (use light dumbbells )
15 double unders
10 kipping pull ups / jumping pull upRx+: 3-5 bar muscle ups instead of kipping pull ups
Goal: at least 1 min rest each set