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-
Clean & Jerk Workout
@ 40% of 1RM
-Clean Pull
-Split
-3 Position Clean & Jerk (Hip, Above Knee, Starting Postition) -
-
Halting clean deadlift + high pull + tall clean + halting jerk + jerk Strength
40-50% of 1RM Clean & Jerk.
Halting jerk:
-
3 rounds with GTO, OHS and back squat. Run to cash in and out. Workout
Cash in: run 1600m
3 rnds:
10 ground to overhead (40/25kg)
10 OHS
10 back squat
Cash out: run 800m -
"Lee Rigby" Workout
-
2-position snatch Strength
-
20 min AMRAP Workout
In 20 minutes:
- row 1000 meters, then as many reps as possible in the time remaining
- 10 x toes to bar
- 10 x ring dip
- 30 x double-under
-
OTM 12 Workout
joka minuutilla 12min ajan:
parittomat: 10 thrusters 42,5/30
parilliset: 5 toes to bar (strict) -
3-position snatch Strength
2 waves 3-position snatch
Tempaukset: mid thigh, below knee, floorAallot:
-Aloita ensin pienestä painosta ja korota painoa joka nostolla. Jatka korottamista kunnes epäonnistut tai tekniikka alkaa tökkiä. Tämän jälkeen palaa takaisin aloituspainoosi.
- Jos tempaus tekniikka ei tunnu vielä varmalta, vietetään tunti tekniikkatreenin parissa pienillä painoilla. -
WinterWar 2013 qualifications Workout
CFWinterWar 2013 Karsintalajit:
AMRAP 8 min
10 Thruster (40kg/30kg)
10 Thruster (50kg/35kg)
10 Thruster (60kg/40kg)
10 Thruster (70kg/45kg)
10 Thruster (80kg/50kg)
10 Thruster (90kg/55kg)5 min lepo
AMRAP 6 min
20 Boksihyppy (60cm/50cm)
10 Punnerrus (käsien irrotuksella)
20 Tuplanaruhyppy5min lepo
AMRAP 4 min
1 Leuanveto
1 Varpaat tankoon