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-
Macho Man - Calories Workout
6x
2min ON/1min OFF
alt A and BA. AMRAP of Macho Man
3 Power Clean
3 Front Squat
3 Push Jerks (Rx: 60/40kg)B. Max Calories
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7 rounds: Workout
7 Power Clean (40/30kg),
7 Thruster,
7 Bar facing Burpee(main site. 03.11.2015) https://www.crossfit.com/mt-archive2/009757.html#/comments
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Clean + Hang Clean + Jerk Strength
Every 75sec for 9 Rounds
Clean + Hang Clean + Jerk, work up to heavy complex -
Chin up Strength
Work up to heavy 3rm in 5-6 sets over 15min.
Nouse raskaaseen, mutta tekniseen kolmen toiston maksimiin huomioiden päivän kunto. Pidä 2-3min levot viimeisten raskaiden sarjojen välissä. Jos et saa vielä tehtyä leukoja lisäpainolla niin tee työsarjat: 5 x 3-5 chin up Skaalaukset: banded/low bar
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Back squat (4/4) Strength
E2:30 x4:
7 back squat
- RIR 0-1 viimeisellä sarjalla
- kyykyt ok tehdä nousevilla painoilla -
4 rounds for time Workout
400-m run (5 rounds)
12 shoulder pressesScaled WOD
4 rounds for time:
160m-240m run (2-3 rounds)/ 20cal ergo
12 shoulder presses -
Upperbody strenght Strength
e90s x 12:
1) 8 chin up @ RIR 0-1
2) 6-8 DDB Z press @ RIR 0-1
3) 6+6 split stance banded rotation