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 Workout
Every 45 secs for 7:30
1x [ 1 Power Clean + 1 Front Squat ],
First build to a medium heavy weight then keep the same across all sets! -
For time Workout
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (55/85 kg)Scaled WOD
For time:
10-8-6-4-2
burpees
5-4-3-2-1
Hang power snatches -
WARM UP Workout
EMOM x 8-12
1) machine
2) 5 snatch pull + 5 hang muscle snatch + 5 hang power snatch
3) machine
4) 5 snatch grip push press + 5 snatch balance + 5 OHS -
-
-
Strict gymnastics Strength
-
-
Rest Day! Workout
WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun! -
WOD: Ropes, HSPUs, heavy snatches & kbs with machines Workout
E4MOM x6, alt. between a & b:
a) 3 rope climb
10 alt. heavy db snatch (30/22,5)
10/7 cal ski ergb) 12 HSPU
12 heavy kbs (32 / 24)
12/9 cal echo bikeTarget ~2min, TC: 2:30 / interval
Skaalaus: Skaalaa painot ja toistomäärät tavoiteaikojen mukaan. HSPUt on tarkoitus pystyä tekemään max. 2-3 sarjassa, tempaukset ja swingit putkeen.
RPE 8
HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla.