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-
6 rounds Workout
1min on, 1min off
1 min row max cals
1 min rest
1 min overhead squat max reps 15/20kg
1min restPyri pitämään toistot samana joka kierroksella
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Strength 15-05-2018 Workout
1a) Strict Pull-up @ 31X1 tempo: 4 x 5. Rest 45s.
1b) Bar Dips: 4 x 8-10. Rest 45s.- Tempo is up, 1 at top, 3 down, 1 at bottom
- Options for both Pull-ups/Dips: Partner Assisted or add weight
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1. Conditioning Workout
5 Rounds:
1:00 Assault Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest -
2. Gymnastic Conditioning Workout
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Endurance WOD Workout
Sprints
6x 100 meter sprints (rest time is walking back)Partner WOD for time:
100 pull ups
100 v- ups
100 push ups
100 rocket jumps (scale jump squats)
100 cal row
100 burpees*1partner works at a time. Switch off every 10 reps
you and your partner will do a total of 50 reps a piece to equal 100
if it's a big class you can start at different spots on WOD
rocket jumps- starting position with feet shoulder width apart, arms at your sides knees bent in a swallow squat, pushing off the ground jump straight up hands above head then land gently and descend back into squat position
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Voimistelulämmöt ja PAUSE JERK !! Strength
A. Gymnastics Skills Warm-Up
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Squatted Strict Muscle-Up Transitions x 4 reps ( Ring Muscle upin lähtöjä maasta... ) vaihtoehtona Ring Rows x 8
Interval 2 – Elbow Drops x 4 reps (mountain Climber asennosta)
Interval 3 – Full Support Hold (on low rings) x 10 seconds ( L-sit ilmassa, tai kroppa suorassa ja ojentajapito )
B. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 3 reps ( kevyet painot niin tulee puhtaasti ja nopeesti )
(Pause Jerk = pause for 2 seconds in the bottom of the dip, then 1 second in receiving position
Merkkaa PAUSE JERK.
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Power Snatch + Hang Snatch + 2 Overhead Squats Strength
10min EMOM
Power Snatch + Hang Snatch + 2 Overhead Squats
(Work up to heavy) -
Penkki Kakkonen Strength
EMOM3 x 7
Bench Press x 2
Loading per set (by %): 70, 70, 75, 80, 85, 85+, 85+
Pyri hakemaan hyvä penkkipäivän tulos - kaveri varmistaa raskaimmat nostot!!
Ja jos se ei menekään yrittäessä kuin kerran niin se on varma 1RM!!
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2. Weightlifting Workout
On the 2:00 x 7:
3 Hang Squat Cleans + 1 JerkOn the 2:00 x 5:
2 Front SquatsOn the Minute x 3:
1 Front Squat