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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Open 26.1 Workout
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box
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Day 05 - Weightlifting + Conditioning Workout
Warm-up: 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warmup
A:
5 min otm: 5 tng power snatch + 5 x ohs
5 min otm: 3 tng power snatch + 3 x ohs
5 min otm: 2 tng power snatch + 2 x ohs
Rest 2 min between setsB: 40-50min aerobic training
Cool-down: Easy row for 5 min + 5 min mobility
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Endurance and Gymnastics Workout
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Power clean Strength
E2M x 6
Up to heavy. Start at 55-60% of 1rm clean.
Nouse raskaaseen, mutta teknisesti hyvään kolmoseen.
Pääpointit: - Ei maksimitesti - Ei faileja. - Jokainen nosto näyttää samalta.
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Weightlifting Strength
Build to heavy Power Snatch + Hang Squat Snatch in 20 minutes
3-3-2-2-1-1-1-1-1 -
Press & jerk complex Workout
E1.30m x 8
1 push press + 1 push jerk + 1 split jerk
Build to heavy but technical. Tämä treeni kehittää ylävartalon voimaa & rähjähtävyyttä sekä parantaa liikkeiden tekniikkaa raskailla painoilla.
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