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-
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Torstai 2.11 Strength
Wide pull ups
EMOM 8
1. 5-8 reps
2. RestSame reps as last time.
Pick a suitable rep range for your strength. These are supposed to be fairly easy reps with full ROM. Tight core. Wide grip.
If you cannot do 5 reps without kicking, then go with less reps.
Do same amount of pull ups every round. -
Endurance Workout
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Skillzter wod Workout
18min EMOM
1st.Power snatch w/ 2 sec pause @ receiving position
Set of 7 to 10 repetitions for quality @ 30-40%1RM,
focus on rhythm and bar path (both up and down)2nd. Toes to bar – Set of 5 to 15 repetitions, focus on rhythm
3rd. Double unders – Set of 30 to 50 repetitions, focus on staying relaxed
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Partner AMRAPs Workout
With a partner and a running clock:
0:00-6:00 AMRAP
- 10 Box jump w. step down 60cm/50cm
- 10 Wallball 9kg/6kg
8:00-14:00 AMRAP
- 10 Front rack reverse lunge 35kg/25kg
- 10 Power snatch 35kg/25 kg
16:00-22:00 AMRAP
- 10 Box jump w. step down 60cm/50cm
- 10 Wallball 9kg/6kg
One athlete completes a full round at a time. Score is total reps accumulated in all rounds.
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10.11.2017 Pe Perusryhmä Maastaveto Workout
Maastaveto 3x4x70%, 6x3x80%
Työntövetoja 6x3-6
Sumovetäjät: Kapea veto 3x6 (palauttava)
Kapean tyylin vetäjät: Sumoveto 3x6 (palauttava) -
8.11.2017 Ke Perusryhmä Penkki Workout
Penkki 3x4x70%, 6x3x80%
Kapea penkki @ short 5x3-5
FacePull 50-100 toistoa
Hauikset 50-100 toistoa -
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External rotation curls 3 x 5 /side Strength
External rotation curls
3 x 5 /side
Post three heaviest successful attempts