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-
Aerobic capacity 300 Workout
Friday 13th April 2018
Aerobic Capacity
Run 3 sets of (3 x600m)
Rest 40 second between reps, 5 minutes rest between sets
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Saturday Workout
Field Conditioning
2 Mile Warmup RunFollowed By…
7 Sets (On the 3:00):
25 Yard Shuttle
50 Yard Shuttle
100 Yard SprintRun from 0 yard line to 25, and back. 50 yard line, back. 100 yards to finish. Each set is 250m total.
Conditioning
5 Round For Time:
200 Meter Wreck Bag Run (50/35)
50′ Handstand Walk
1 Round of “DT” (155/105)1 Round of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Assault Bike Conditioning
Males: 27-24-21-18-15 Calories
Females: 24-21-18-15-12 CaloriesRest 1 Minute Between Each Set
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22.6.2017 To Jatkoryhmä PP Dynamic Effort Workout
Penkkipunnerrus
8x3x55%
65%x1
75%1
85%x1
Kapea penkki nousu 3-5max
Vipunostot taakse 5x15-20 -
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Friday Workout
Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.“Daily Dozen”
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-upsMidline
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds -
31.8.2017 To Jatkoryhmä Bench Dynamic Effort Workout
Penkki 8x3x40%+siniset minikumit
2lankun penkki 4x5
Ojentajat otsalta 4x10
Leuanveto 4x10 eri otteilla -
Workout Workout
1) 3 Rounds:
a) 3 Minute AMRAP:
• 8 DB Muscle Cleans
• 25 Double Unders/50 Single Unders
• 8 DB Thrusters
b) 2 Minute Jog at recovery pace. . . REST 5 MINUTES. . .
2) 3 Rounds:
a) 3 Minute AMRAP:
• 8 Cal. Row/Bike/Ski
• 8 DB Power Clean and Jerks
• 8 Total DB Renegade Rows (4/arm)
b) 2 Minute Jog at recovery pace -