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-
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330 Workout
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Strength Strength
Close Grip Floor Press
Build to a heavy 3 over 6 sets. Rest 2:00
– Sets of 5,4,3,3,3,3 -
WARM UP Workout
EMOM x 8-12
1) echo
2) 5 rom.deadlift + 5 clean pull + 5 hang clean
3) echo
4) 5+5 reverse lunge + 5 kangaroo squat -
Sots Press Strength
4x5 Sots Presses
- Rest as needed btw sets
Work from an empty bar and work on keeping your elbows stacked under the bar and pressing in a straight line. This is a warm-up for the Snatch Bal. and Snatches. -
Power output Workout
Power Output
Every 4:00 x 510 DB Snatch + 8 Burpee Box Over
DB 14/22kg
Score Is Your Slowest Round
(2 different groups hitting intervals every 2:00) -
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Treeni 2 (TI) Workout
Warm Up
2 min run + 2 min rowing + 2 min air bike
then mobility/activation for few minutesMetcon
1-2 rounds
4-5 min run @very easy + 2x4-8kipping hspu, rest 30s bwn set
3-4 rounds
4-5 min run @very easy + 2x2-4 kipping bar muscle up or c2b pull ups, rest 30s bwn set
5-6 rounds
4-5 min run @very easy + 2x6-8 pistol squat/3-4 curtsy step down from box R/L , rest 30s bwn set
7-8 rounds
4-5 min run @very easy+ 2x5 sharp box jump to 50-75cm, rest 30s bwn set
this was zone 2 training all time, total time about 60 minutes.