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-
Chris Tansey's Birthday WOD Workout
Our great friend Chris Tansey died on June 4th 2015 unexpectedly doing what he loved, on his birthday we celebrate his life and honour what he loved with this workout. For those of you who knew Chris you know that this is one he would have excelled at, one hell of a beast with the overhead lifts and a lover of hero WODs.
Tansey's Revenge
For Time:
200 double unders
5 STOH 100/70kg
20 pullups
400m run
4 STOH 100/70kg
20 pullups
400m run
3 STOH 100/70kg
20 pullups
400m run
2 STOH 100/70kg
20 pullups
400m run
1 STOH 100/70kg
20 pullups
400m run200 double unders
At home version
200 Penguin drill jumps
60 KB/DB STOH
20 Rows
30 Burpees
50 KB/DB STOH
20 Rows
30 Burpees
40 KB/DB STOH
20 Rows
30 Burpees
30 KB/DB STOH
20 Rows
30 Burpees
20 KB/DB STOH
20 Rows
30 Burpees200 Penguin drill jumps
-
-
Gymnastic holds Workout
-
Front Squat Strength
500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat
6 - 5 - 3 - 3
- For every set leave 2 reps in the tank
- Rest 2-3 min b/w sets -
-
Overhead Squat Strength
3-3-3-3-3
- Built across, all sets should be as heavy as form allows.
- Rest 2-3min b/w sets -
030321 Keskiviikko Workout
Every 8 min for 3 rounds
20 pullup / jumping pullup
20 thruster 35/25
20 box jump 60/50
20 shoulder to overhead 35/25 -
Rowing intervals Workout
Warm up:
10min easy row @60-70%
10/10 Perfect stretch
10 Squat to hamstring
10 Alt. squat sit rotation
20 alt. 90/90 hips rotation
10 Scap push upRow 2 x 10min (3min rest between sets)
Huom!
Ensimmäinen veto kevyemmin n. 75-80%.
Toisen vedon tavoite on olla mahdollisimman lähellä anaerobista kynnystä eli n. 80-85%.
+
Accessory WOD -
Kuntokarkelot 2016 finaalilaji Workout
21 Deadlift 50/35kg
7 Wallball 10/6kg
15 Front Squat
7 Wallball
9 Hang Clean
7 Wallball
6 Shoulder to Overhead
7 Wallball
9 Hang Clean
7 Wallball
15 Front Squat
7 Wallball
21 Deadlift
7 Wallball -
Tuesday Strenght Workout
Climb to moderate heavy 3 reps of Back Squat in 12 minutes
Climb to moderate heavy 3 reps of Bench Press in 12 minutes
Climb to moderate heavy 3 reps of Deadlift in 12 minutesPut the total kilos on result area of all 3 lifts. DONT GO TO MAX, moderate heavy is something bwn 70-80%.