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-
Metcon Workout
For time
800/1000m row
then 5 rounds of :
10-15 pull ups
5-7 Shoulder to Overhead @60-65% of 1rm jerktime target 12-15 minutes , cap 18 min.
-
-
-
Bench Press Strength
Bench Press 5+5+ (5-10 reps) on last set @55-65-75%
rest 2-3 min bwn sets. Use % from 1rm which did a couple weeks ago.
Last block on "result area" will be marked 5 reps also, but try to go for more reps than five. -
Clean and burpees Workout
For Time:
- Hang squat cleans 18 reps (75 %of 1 RM HSC)
- 18 Burpee box jump overs
-
7 rounds for time Workout
7 rounds for time:
15 Sit-Up
12 KBS / DB Swing
9 Up&DownThis is a repeat from week 13. Can you push it harder?
Tailor the number of rounds to fit your fitness level.
-
-
-
Happivaje Workout
-
Power snatch + power clean & jerk Workout
2 - 2 - 2 - 2, 40-50% max, rest 2 min.
2 - 2 - 2 - 2, 40-50% max, rest 2 min.
Keskity nopeuteen ja tekniikkaan. EI ole tarkoitus tehdä isolla painolla.