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-
Strength 05-01-2021 Workout
Barbell Shoulder Press
6 x 3 @50-65% every 60s.
- These are SPEED reps. Pick a weight that moves fast all sets. -
Olympic Lifting 31-10-2019 Strength
Power Snatch: 10 x 2, adding weight if form permits. Rest 90s.
- Goal build to a heavy double - reset on each rep
- Build to a technically proficient set of 2
- The goal for proficient athletes is 85% of 1RM
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Conditioning 11-06-2020 Workout
3 RFT:
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges (total reps)
30 Russian Swing @32/24kg18:00 Time Cap
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Strength 03-07-2020 Strength
Shoulder Press: 5-4-3-2-1+. Rest 2:00
- Build to a 1RM (1+ = 3-4 singles above 90%)
- Option: 5 x 5, adding weight if form permits -
Strength 13-07-2020 Strength
Front Squat: 5 x 5. Rest 2:00
– Build in weight over 5 sets
– Goal: Moderate/heavy 5 -
Conditioning 23-09-2020 Workout
AMRAP 30:00
400m x Row/Ski or 20 Assault Bike Cals
20 x USA Kettlebell Swings @ 24/16kg
1 x Stairs
20 x Toes to Bar- Goal: Slow, consistent pace of 70% effort, instead practice smooth rhythm and great T2B sets
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Conditioning 13-10-2020 Workout
Partner workout:
500 meter Row
Double Kettlebell Front Rack Hold @24/16kg
400 meter Row
Double Kettlebell Front Rack Hold
300 meter Row
Double Kettlebell Front Rack Hold
200 meter Row
Double Kettlebell Front Rack Hold
100 meter Row*For each round, both partners will trade places rowing, and doing the KB hold for the equivalent amount of time while their partner rows.
- Goal: Challenging but sustainable pace on the rower, UB on the hold.
- Time Cap 20:00
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Strength 19-11-2020 Workout
A) Front Box Squat
3 x 3 @5% heavier than last week, every 60s.B) Landmine RDL
2 x 15. Rest 90s. -
OPEN 25.1 Workout
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
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HS skill Workout
HS SKILL: (5-10min)
wall handstand
wall facing handstand floater
wall handstand shoulder taps (scale:facing)
free handstand practise
scale: box handstand practiseEVERY 1:30 x 8:
1) 2 set of HS walk / wall walk (go every 45s)
2) 3 + 3 strict chin up @ RIR 0-1 (go every 45s)-> hs walk / wallwalk haastava määrä!