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 Sunday 211107 Workout
Complete as many rounds as possible in 15 minutes of
- Row 25 calories
- 25 GHD sit-ups
- 15 box jumps
♀ 24-in. box ♂ 30-in. box
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BBC Weightlifting - Clean Workout
A) Clean, nousu kakkosilla raskaaseen painoon.
- Ei tng, ei pudotuksia.
- Kaksi kertaa sama paino
- 15 minB) EMOM for 6 minutes: 2 Power cleans @ 80-85% of A.
- Korostetun hidas veto lattiasta polven yli
- “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.C) Front squats
6 x 3, 2s paussi pohjassa. Laadukas, mutta mahdollisimman raskas.
D) Accessory:
3-4 Rounds of:
8 Pendlay rows
8+8 1-arm bent over row
5 x 5s+5s kidutuspito kierrolla
5+5 Windmills
*Kaikissa kunnon polteFinisher: yhteensä 14-16 x korkea box hyppy. Tee 2-3 toiston sarjoissa.
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Weightlifting Workout
A:
Halted tall clean + paused split jerk 5x2+2B:
Clean & jerk 3x1 @90-95%C:
Clean pull 3x2 @120% of clean max -
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run - walk - jump Workout
3 min DU practice
then 4 rnds
shoulder 7, 7 reps of each (lateral raise, bend over raise, front raise)
5 1-leg KB RDL
10 BD dead bug
15 Min AMRAP
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Strength Workout
3 rnds for quality
5/5 russian twist
5/5 hip airplane
5/5 side plank rotationsbacksquat 3x2 @rpe9
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Extra Credit 29-09-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Triceps Foam Roll
1:00 Foam Roll Legs
-Rest as Needed b/t Sets- -
