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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NCFIT WARM UP & STRENGTH Strength
WARM-UP
AMRAP x 7 MINUTES
100m Run (Med Ball Optional)
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs*At the 3:30 mark, switch to Med Ball G2OH.
STRENGTH
Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
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Snatch'n'Sprint Workout
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EMOM x30 Workout
EMOM x30
1) 15/12cal row
2)10-12 Db bench press
3) 15/10cal ski
4) 3-10 strict pull up/ low bar
5) rest / core -
Tiistai 6.7. Workout
2-3x400m (-1-3s)
Rest 1:22x800m (+8-0s) /2x600m (+6-0)/1x1200m (+12-0s)
Rest 1:1 -
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HUNEOD 1st of JULY Workout
Round A.J.:
38 Wall balls
16 Pull ups
7 Clean&Jerk @50/35
1 length DB OH walking lunges
@22,5/15 (12m)Round N.R.:
35 Wall balls 16 Pull ups
16 Pull ups
7 Clean&Jerk @50/35
1 length DB OH walking lunges
@22,5/15 (12m)Round A.B.:
35 Wall balls
16 Pull ups
7 Clean&Jerk @50/35
1 length DB OH walking lunges
@22,5/15 (12m)Round G.K.:
31 Wall balls
16 Pull ups
7 Clean&Jerk @50/35
1 length DB OH walking lunges
@22,5/15 (12m)Timecap: 35 mins
Story behind :
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WOD Workout
For time:
15-10-5
Power Cleans (70/42.5kg)
Front Squat (70/42.5kg)Timecap: 9:00
Single Leg RDLs: 3 x 8-10 each. Rest 60s.