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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Back Squats Strength
Back squats
4x5 @70%
5+ @70%If everything has been super easy you can add ~5kg to your 90% numbers.
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Accessory / YGIG Workout
1) Front foot elevated split squat 8+8
2) High box jump 8
3) Nordic hamstring curl 8 -
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Back squat 2-2-2-2 Strength
AHAP, but try to get the sets as close as possible to each other. DO not "build up" to the last set!
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Basic Conditioning Workout
5 x 10min
1) 10 Burpee - 10 Muscle Snatch
2) Row
3) 10 Burpee - 10 Pause Push J.
4) Row
5) 10 Burpee - 10 Overhead cossack w/empty barbellUse lightweights which you can move without getting too much out of breath !
Keep HR between 60-75% of MAX
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Three times three Workout
For time:
3 rounds of
- 10 hang power clean @ 60/40
- 10 t2b
rest 2min
3 rounds of
- 10 front squat @ 60/40
- 10 ghd sit up
rest 2 min
3 rounds of
- 10 deadlift @ 60/40
- 10 burpee
Each set of three rounds have a time cap of 5 minutes.
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Pari WOD Workout
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5 Rounds for time Workout
5 rounds for time of;
5 Front Squats 70/50 KG
10 KB Swings American 24/16KG