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-
11.12.2023 BACK SQUAT Strength
1@climb to the maximum of the day, rest btw sets 3-4min
*lähestyminen esim.
3@50%, 3@60% 3@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100%-100+% -
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2 kierrosta 6 min töitä 2 min tauko Workout
2 kierrosta
6 min töitä
Soutu/pyörä tasainen tahti
2 min tauko6 min töitä
6 maastaveto yhdellä KP:lla
6 rinnalleveto riipusta
6 työntö
6 Ilmakyykky
2 min tauko6 min töitä
30 naruhyppy
20 istumaannosu
10 yleisliike
2 min lepo -
Power Snatch Strength
5 sets of Power Snatches
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 2 @80%
- Rest 2min btw sets -
Pause Hang Power Snatch Strength
5 sets of Pause Hang Power Snatches
Set 1: 3 @50% 1RM Power Snatch
Set 2: 3 @55%
Set 3: 3 @60%
Set 4: 2 @65%
Set 5: 2 @70%
- Pause 5sec on top of knee
- Rest 2min btw sets -
Open 11.5 Workout
Open 11.5
20min
5 raaka rinnalleveto 65/45kg
10 varpaat tankoon
15 seinäpallo 9/6kg -
Saturday Madness Workout
In teams of 2 with a running clock:
0:00-15:00
10 Hang Power Cleans + Shoulder to Overhead (60/43kg)
20 Push-ups
30 Toes to Bar
40 Air Squats
50 Calorie Row17:00-32:00
10 Hang Power Cleans + Shoulder to Overhead (60/43kg)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row
Rx+: HSPU in place of Push-ups
Split work how you wish -
Mian WOD Workout
🌸🌿🪷🌿🌹
Joulu DeeTee
5 kierrosta, aina kolmen minuutin välein yksi kierros nousevilla painoilla:
12 maastavetoa
9 rinnalleveto riipusta
6 työntöä -
Treeni 5 Workout
Warm Up
3 rounds
1 min run
10+10 single leg deadlifts
10+10 half kneeling press
:40 Plank HoldStrenght
Push Press 3x10reps@55-65% (sharp and balanced)
rest 1.5-2.5 min bwn sets
Strict Press 5+5+(8-10) reps on last set, build to heavy 8-10 rep set (1-2 RIR)
rest 1.5-2.5 min bwn setsMetcon
4-6 rounds
400m run / 1min rest bwn rounds
aloita semireippaalla ja lopussa nopea n.1mile pr pace
Pidä juoksut 10sek sisällä toisistaan ja vika nopein.Optional Accessory Work
3-4x15-20 banded strict pull ups
3-4x10-15 french triceps with barbell
3-5x30-40s side plank hold R/L
rest as needed -
For time Workout
2 power cleans (47,5/70 kg)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleansScaled WOD
For time:
2 power cleans
30 single-unders
4 power cleans
30 single-unders
6 power cleans
30 single-unders
8 power cleans
30 single-unders
10 power cleans