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-
Technic 2/2016 Workout
8min AMRAP of:
1 Hang Power Snatch 42,5/30kg + 1 Toes-to-bar
2+2
3+3
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and so on. -
So you want to be a baller? Workout
With a partner
wall ball bear hug squat x 25 each (non working partner holds front plank)
Back and forth wall ball sprawl to chest pass x 20 each
back to back squat hold rotating wall ball pass x 15 each per direction
wall ball sit up pass x10 each20,15,10,5
15,10,5,-
10,5,-,-
5,-,-,-15 minute cap
20 minutesbonus for finishing early: 250m ski
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Performance Workout
A.
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 repsBuild no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Ground to Overhead (135/95 lbs)
100 Meter Run
10 Burpee Pull-Ups
100 Meter Run -
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Tabata Something Else Workout
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
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8-12mins Cruising: Row, Hang, Hold. Workout
8-12mins at steady pace.
1 min x Row
20s x FLR Hold Rings
20x x Bar Hang -
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Fitness/Performance Workout
A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell SwingsC.
Three sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds