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-
BBC Weightlifting - Friday session Workout
Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills5 x 2+2 @ 79% (2 Power cleans + 2 Push jerks)
B) Deadlifts
15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @79%C) Accessory:
Banded strict CTB pull-ups, 6 x 10
Skull crusher, 4 x 12
Reverse hyper, 4 x 15
3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold -
Bebop ja Rocksteady Workout
Partner workout
For Time:
100 x Overhead squat (20/ 15 kg)
Ski 12/ 9 cal
100 x Hang snatch (25/ 17,5 kg)
Ski 12/ 9 cal
100 x push press behind the neck (30/ 20 kg)
Ski 12/ 9 cal
100 x Front rack lunge (35/ 22,5 kg)
Ski 12/ 9 cal
100 x Thruster behind the neck (40/ 25 kg)
Ski 12/ 9 cal
100 x Zercher squat (45/ 27,5 kg)
Ski 12/ 9 cal
100 x deadlift (50/ 30 kg)Both row 12 or 9 cal
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10.9.2022 EMOM Conditioning Workout
On The Minute x 30 - 40 ( 6 - 8 Rounds )
Minute 1: Echo Bike Calories
Minute 2: Kettlebell Swings 24/16kg
Minute 3: Ski Erg Calories
Minute 4: Burpees to Target 6"
Minute 5 Rest -
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8.10.2023 Burpee box jump over & DB snatch Workout
2-2-2-3 intervals / 1 min rest between sets:
10 burpee box jump over
Max reps alternating dumbbell snatch -
10.10.2023 Deload week Workout
30min mobility for lower body
AMRAP 11
20 DU's or 50 single unders
20 sit-ups
20 alternating forward stepping lunges
20 plate russian twists -
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