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-
Intervals Workout
4x
New round every 4th minute
Each for time18-20/12-15 Cal.
12 DB Hang Clean & Jerk 22,5/15kg
9 Burpee-Box Jump Overs -
BBC Weightlifting - Week 39, day 1 (viikko 5) Workout
WARM-UP
Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 1-Arm upright row + 5 1-Arm overhead squats
3) 6-10 Box jump/step overs with step down
4) :30s Wallsit hold
SNATCH
10 Sets of (Hang snatch + Low hang snatch + Snatch) @ 75-78%
Lift every 1:30 min___
STRENGTH
3 Sets of 7 Front squats right into 13 Back squats @ 65% (of front squat 1RM)
Rest 2:00 min between sets.
(OPTIONAL) BONUS WORK
ACCESSORY
Bulgarian split squat,
4 x 6/6 (hard)1-Legged romanian deadlifts with dual dumbbells,
4 x 6/6 (hard)Barbell forward raise,
4 x 8 (moderate)Dumbbell pullover,
4 x 8 (hard)OR
CONDITIONING5 Rounds of 3:00 minutes on, 1:00 min off:
12 Toes to bar
15/12 Calories row
8+8 1-Arm overhead lunges (moderate)
Max reps wallball shots in the remaining timeModerate weight. Scale rounds to 4 or 3 if needed.
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POST WORKOUT STRENGTH Workout
Floor Press in Bridge
3x4
Build to a heavy weight and stay at that weight across all sets. If you did last week for the 6s, try to go heavier this week. -
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Morning Intervals Workout
35min time
2 Teams (9-10 each)
Equipments: 1xRow, 1xSkiErg, 1x BikeErg, 1x Echo Bike + Bonus machine
18-20 Cal / 12-15 Cal. on a machine when its your turn, then - back in the line and wait for the next.
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BBC Weightlifting - Week 38, day 3 (viikko 4) Workout
WARM-UP
Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 Deadlifts + 4 Hang cleans + 3 Front squats
3) :45s ski
4) 5 Push press + 5 Push jerks
CLEAN AND JERK
12 sets of 2 power clean and jerks @ 65% (of C&J 1RM)
Rest 1:00 min between sets
STRENGTH
Every minute on the minute for 10:00 minutes of:
1) 10 Front squats @ 40%
2) 15 Kettlebell swings, 24/16kg
CONDITIONING
Every minute on the minute for 24:00 minutes of:
1) 12/9 Calories row
2) 11/8 Calories ski
3) 1 Round of Cindy
4) RestCindy: 5 Pull-ups, 10 Push-ups, 15 Air squats
(OPTIONAL) ACCESSORY
Bodyweight curtsy lunges,
3 x 8/81-Legged reverse hyper,
3 x 10/10 (easy)1-Arm bent over row,
3 x 12/12 (easy)Back extensions,
Accumulate total of 50 reps -
POST WORKOUT STRENGTH Strength
POST WORKOUT STRENGTH
3x6
Floor Press in Bridge
- Build to a Moderate-Heavy weight and stay at that weight across all sets.
- 8s last week, try to go heavier this week. -
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Day 22 - Conditioning Workout
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BBC Weightlifting - Week 37, day 3 (viikko 3) Workout
WARM-UP
Every minute on the minute for 12 minutes of:
1) :45s Row
2) 10-15 Medball bearhug squat jumps
3) 5-8 Hang cleans
4) 5 Burpee box get-ups/jumps
CLEAN AND JERK
2 x (2+1) @ 71%
2 x (2+1) @ 76%
2 x (2+1) @ 81%
Lift every 2:00 min
STRENGTH
Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 70% + 3 High box jumps
CONDITIONING
Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories row
2) 5-10 Dual dumbbell thrusters, 2 x 22,5/15kg
3) 14/11 Calories ski erg
4) 5-10 Burpee box jumps 24/20
(OPTIONAL) ACCESSORY
Back rack lunges,
3 x 8/8 (hard)1-Legged reverse hyper,
3 x 10/10 (moderate)1-Arm bent over row,
3 x 12/12 (hard)Sandbag bearhug hold,
3 x 1:00 min