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-
For time: Workout
6 - 5 - 4 - 3 - 2 - 1
Hang power clean [ 65%]
Bar over burpeesRest 2 minutes
6 - 5 - 4 - 3 - 2 - 1
Shoulder to OH (same weight as in the HPC)
K2E -
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Speed ladders Workout
For 6-10 minutes.
Agility/ speed training. This will be a good part for warm up also. -
Bench press Strength
bench press
3 x 2- leave one rep in the tank
- rest 4 min btw sets
- last rep in every set with one second pause in the bottom
2 x 5
- leave 3 reps in the tank
- rest 3 min btw sets
- last rep in every set with one second pause in the bottom
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”Garage Fight” Workout
”Garage Fight”
3 kierrosta
1min Kp thruster
1min Kp tempaus riipusta
1min Hyppy askelkyykky
1min Kp rinnalleveto+työntö
1min Sivuhyppy kpn yli
1min lepo -
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EMOM 10 Workout
Power clean pause at catch + Squat clean pause at catch + Dip pause +
Split jerk pause at catch@ max 60% 1RM C&J
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Muscle-up practice Workout
If you can’t do 8 strict pull-ups: 10 minutes to do 5 x 5 strict pull-up or barbell row (no band-assisted pull-ups. Then practice 10 minutes skin the cat with very SLOW descent to hanging.
If you can do 8 strict pull-ups: MU practice.
If you master MU also when tired: Every 2 min 2-5 MU -