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-
Sunday Oly Workout
Raakarive + riipusta polven alta + etukyykky
2+2+2 x 65%
2+2+2 x 70%
1+2+2 x 75%
2x 1+2+2 @77-80%Telineeltä
Raakatyöntö + split jerk
3x 2+1 @70-75%
3x 1+1 @77-80%Hyväähuomenta
3x 10 @15-30kg -
-
Olympic 6-7.11 Workout
-
Wod Workout
For Time
500/400m Row
50 Wallballs
25 Power Snatches @35/25
20 Bar Over Burpees
*Timecap 12 Min -
Front Squat Strength
Every 90 sec x 7
3 rep @80%
1 rep @90%
3 rep @80%
1 rep @90%
3 rep @80%
1 rep @90%
12 rep @70% -
Open 23.1 / Scaled Workout
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans -
-
AMRAP 15 with a partner: Workout
-
Strength Strength
5-5-5
Back Squat
*Start moderate and build to Mod-Heavy
- 2 mins rest btw heavy sets -
Bench Press Strength
9 sets of Bench Press:
5-3-1 Bench Presses @72/77/82%, rest btw sets is time it takes to change plates
- Rest 4min
5-3-1 Bench Presses @77/82/87%, rest 2min btw sets
- Rest 4min
5-3-1 Bench Presses @82/87/92%, rest 3min btw sets