Rhino Compete
Rhino Program
Functional Training, Functional Fitness, General Fitness, Nutrition Counseling, Strength & ConditioningRhino Program is a CrossFit program, written since 2019 on the basis of the official methodology.
The Compete version is meant to increase your fitness level and have fun! You can follow it whether you train in a box or at home. Five weekly workouts of about 90 minutes
Prerequisites to start the program:
To best follow the program, a good knowledge of all the skills present in CrossFit is required.
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Warm Up
A
Three sets of: Light Kettlebell Front Rack Carry x 30 mt Sandbag Hold x 60 seconds Rest as needed Followed by… Three sets of: Dumbbell Farmer Carry x 30 mt GHD Hip Extension x 15-20 reps Plank Hold on Rings x 60 seconds Rest as needed
B
Back Squat
4, 4, 4, 4, 4, MAX @ 82, 82, 82, 85, 85, 75 %
C1
Hang Snatch
6 x 1 @ 72, 77, 80, 83, 86, 86 %
C2
Snatch
6 x 1.1 @ 87, 87, 90, 90, 93, 93 %
WOD
D
200 mt Run 5 Squat Snatches (70%) 200 mt Run 4 Squat Snatches (75%) 200 mt Run 3 Squat Snatches (80%) 200 mt Run 2 Squat Snatches (85%) 200 mt Run 1 Squat Snatch (90%) Rest exactly 4 minutes, then… 1 Squat Snatch (90%) 200 mt Run 2 Squat Snatches (85%) 200 mt Run 3 Squat Snatches (80%) 200 mt Run 4 Squat Snatches (75%) 200 mt Run 5 Squat Snatches (70%) 200 mt Run
Accessory
E
Three sets of: GHD Hip Extensions x 12-15 reps Rest as needed Banded Hamstring Curl x 25-30 reps Rest as needed
Warm Up
A
Three sets of: 10/7 Calorie Assault Bike 15 mt Single Arm Overhead Carry (each arm) 30 Second Nose to Wall Handstand Hold Three sets of: 10/7 Calorie Assault Bike 20 Banded Pull Aparts 15 mt Bear Crawl
B
Shoulder Press
6 x 3 @ 75 %
Circuit
C
Every minute, on the minute, for 15 minutes (5 sets) of: Station 1: Bar Muscle Ups x 40% of Max Reps Station 2: L-Sit Hold x 50% of Max Time Station 3: Strict Ring Dips x 40% of Max Reps
WOD
D
Complete as many rounds and reps possible in 14 minutes of: 4 Burpee Dumbbell Deadlifts (22,5/15 kg) 8 Dumbbell Front Squats 12 Toes to Bar
Accessory
E
Three sets of: 8-10 Tempo Incline Dumbbell Bench Press @ 3131 Rest 30 seconds 8-10 Dumbbell Overhead Triceps Extensions @ 2121 Rest 60 seconds
Warm Up
A
Three sets of: 30 mt Suitcase Carry (each arm) 10 Single-Arm Deadlifts (each arm) 30 mt Single Arm Overhead Carry (each arm) 5 Kettlebell Windmills (each arm) 30 mt Sandbag Bearhug Carry (70/45 kg)
B
Front Squat
3, 3, 3, 2, 2, 2, 1, 1, 1, 1 @ 60, 60, 60, 70, 70, 75, 80, 80, 85, 85 %
C1
Clean Lift-Off + Power Clean + Clean + Jerk
3 x 4 @ 60 %
C2
Power Clean + Clean + Jerk
4 x 3 @ 70, 70, 75, 75 %
C3
Clean & Jerk
5 x 2 @ 80 %
WOD
D
Every minute, on the minute, for 24 minutes (8 sets) of: Station 1: 18-20/12-15 Calorie Bike or Row Station 2: 4 Burpee Box Jump Overs + 10 Pull Ups Station 3: 30 Double Unders + 6 Thrusters (60/40 kg)
Warm Up
A
Three rounds, not for time, of: 200 mt Run 10 Push Ups 10 Strict Pull Ups (assisted if needed) 60 Second Wall Sit
B
Tempo Back Squat
5 x 2 @ 73 %
C
Push Press
3 x 10
Circuit
D
Every minute, on the minute, for 15 minutes (5 sets) of: Station 1: Strict Handstand Push Ups x 40% of Max Reps Station 2: Double Under x 50% of Max Time Station 3: Toes to Bar x 40% of Max Reps
WOD
E
Three sets of: 1000 mt Row 100 Double Unders 15 Dumbbell Hang to Overhead (22,5/15 kg) 15 mt Dumbbell Lunge Rest 3 minutes
Warm Up
A
Three sets of: 10/7 Calorie Row OR Bike 15 mt Suitcase Carry (right) 10 Single Arm Kettlebell Deadlifts (right) 15 mt Suitcase Carry (left) 10 Single Arm Kettlebell Deadlifts (left) Followed by… Three sets of: 10/7 Calorie Bike OR Row 20 Banded Good Mornings 20 Seated Banded Rows
B
Deadlift
5 x 3 @ 75 %
WOD
C
Five rounds for time of: 21 Deadlifts (50/35 kg) 15 Toes to Bar 9 Thrusters
Accessory
D
Three sets of: 30 Banded Hamstring Curls 60 Seconds of Banded Hip Bridges Rest 30-60 seconds
ABS
E
Four sets of: 30 Second Supine GHD Hold 10-15 GHD Sit-Ups Rest as needed
Michele Rhino
I approached CrossFit in 2012 and I haven't stopped practicing it since and after years of training I decided in 2019 to create my own program aimed at everyone, from those who want to compete in national competitions to those who want to keep fit while having fun.
The most CrossFit programming you've ever done. Simple, tough and effective.
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Rhino Compete
Rhino Compete
Rhino Compete
