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-
over head squat Strength
8 min
10 cal row
20s. hs hold
5 behind the neck sots press, add weight each rounds
5 back squat jumps
OHS
5x every 2 min5 x 80%
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Treeni 3 Workout
Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.Grip Strenght
Dumbbel head Pinch Hold 3x30/30s @5-7.5/7.5-10kg
then
3x20/20 forearm supported wrist extension @very light
weight.
tai jos et ole salilla niin tee omavalintainen grippitreeni mielikuvista
käyttäen. -
2.2. Endurance-wod Workout
8 rounds:
2 min. row/ski/bike/AAB/DU
REST 30s.
AMRAP 2min. (continue where you left off):
5 push ups
5 power snatch 35/25kg
5 T2B / T2R
5 S2OH
5 burpees
5 KB swings 32/24kg TAI 2 dinox olan yli
5 Goblet squats 32/24kg
5 pull-ups
5 wallballs
REST 30s. -
Active Recovery Workout
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BBC Weightlifting - Keskiviikko Workout
Warm-up:
3x
15/12 Calories row
5+5 1-legged deadlifts
5 Hang power cleans
5 Front squats
5 Shoulder press
5 Thrusters
20 Mountain climbers
Every minute on the minute for 10:00 minutes of: Power cleans + Push jerk @ 65% (of clean and jerk 1RM)
B) Deadlift speed pulls
Deadlift, 20 x 1 every :30s @ 65% (of deadlift 1RM)
C) Accessory
3-4x
10 Heavy kettlebell swings
10 Dual dumbbell arnold press
15 Hip extensions
15 Standing bent over rows
20 Wallball shotsCore:
3x
:30s L-sit hang from pull-up bar
20 Heels over object taps
20 Weighted candlestick crunches -
1.2.23 Workout
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Thruster smusher Workout
30, rest, 20, rest, 10 reps of:
Thruster, 40/30kg
Toes-to-bar
Rest 1:1 between each round
goal is to do big sets unbroken