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-
Takomotor EMOM 30 Workout
EMOM 30 (Max 50 sec on, 10 off)
Min 1: Bike erg 15/12 cal
Min 2: Hang KB snatch 8/8 reps
Min 3: 2 Rope climbs
Min 4: DU 30-35-40-45-50-55
Min 5: Ski erg 15/12 cal-ota paino jolla saat tehtyä KB snatch putkeen samalla puolella.
-maksimissaan 50 sekkaa työtä ja 10 sekkaa lepoa/siirtymää seuravaan eli muokkaa kaloreita niin, että tämä pysyy. -
-
-
Wendler Close Grip Bench Press Strength
Post as 3-5reps x 2 sets, + max rep, based on what week you are doing.
Weights are calculated from 90% of your 1 RM (1TM)
Example: 1 RM = 120 kg -> 90 % is 108 kg.
Calculate percentages from 108 kg.Week 1 2 x 5 + max
Week 2 2 x 3 + max
Week 3 1 x 5 + 1 x 3 + max
Week 4 Deload--------Week 1------Week 2 ------ Week 3 ------Week 4
Set 1 - 65% x 5 --- 70% x 3 ---- 75% x 5 ----- 40% x 5
Set 2 - 75% x 5 --- 80% x 3 ---- 85% x 3 ----- 50% x 5
Set 3 - 85% x 5+ --90% x 3+ -- 95% x 1+ --- 60% x 5 -
WOD 3.12 Workout
3 super sets:
10 strict press
20 alternating KB/DB bent over row
rest 1:30 between sets -
-
-
-
-