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-
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Main site Monday 241111 Strength
For time
- 1,000 weighted step-ups
♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box -
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13.4.2023 Snatch + snatch below knee & Power clean + split jerk & Snatch pull Workout
WARM UP + TECHNIQUE 10-15min
SNATCH HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP SNATCH
3[1+2+1]@50% sn-% pal 2min--
SNATCH + SNATCH BELOW KNEE
3[1+1]@60-75%, 3[1+1]@80% pal 2min
POWER CLEAN + SPLIT JERK
3[1+3]@50-63% jerk-% pal 2min
3-POSITION SNATCH PULL + SNATCH PULL *2cm off the floor + knee + power position
3[2+1]@+5kg today best snatch, pal 2min -
23.4.2023 Double under & EMOM16 & Core holds Workout
Double under practise for 15 minutes
EMOM16
1. 10 Thrusters
2. 20 KB swings
3. 30-40s Double unders / singles
4. 30s Feet on box pike push ups
Core holds
3 rounds:
20s + 20s Copenhagen hold
30s Reverse plank hold
20-30s Hanging leg raise hold- rest as needed
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WOD: Some Fortitude I Workout
"Some Fortitude I" (based on Ben Bergeron's Fortitude):
Emom14:
A) 13-15/10-12 cal row
B) 12-15 burpeeTarget: work ~50s per minute. Tailor reps/cal accordingly. Today it's okay to breathe very heavy.
