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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Saturday Slaughter Workout
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Endurance Workout
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Competition Workout
D.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
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AccessoryWOD Workout
4 sets:
8-10 per leg Bulgarian Split Squats at 3111 tempo with kettlebells in the front rack
50m Mixed Front Rack/Overhead carry. Hold your left Kettlebell in the front rack and the right kettlebell Overhead. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Overhead carry on the other side (Right arm in the front rack, left arm overhead carry)
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Bench Press 2RM Strength
record your heaviest 2 and heaviest 1RM also!
Watch how great coaches explain
https://www.youtube.com/watch?time_continue=50&v=F5kB94frA5U -
Day 2 Olympic Weightlifting Strength
Muscle clean 3 sets of 3 with empty barbell (primer)
Clean, hang clean, jerk 5 sets of 2 @ 60% of 1RM clean & jerk
Back squat 4 sets of 3 with a 3 second pause in the bottom @ 7RPE or 70% of 1RM back squat
Bulgarian split squats - 3 sets of 10 reps on each leg @ 8RPE
Accessories
3 rounds
40 sec plank hold
30 flutter kicks
40 Russian twists -
27.01.2016 - WOD Workout
Tabata 1 - Hang Snatch (43/30)
Rest 1'
Tabata 2 - Burpee Box Jump
Rest 1'
Tabata 3 - Overhead Lunge Kettlebell (24/16)
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Front squat CFJKL Powerlifting Block 1 Monday - Week 1 Strength
Powerlifting Block 1 Monday - Week 1
RPE 7–8