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-
WOD: WB & Row w/ partner Workout
For time w/ partner, YGIG, divide anyhow:
90/80/70 - 60/52/46 - 30/26/22 cal row
90 - 60 - 30 wbRPE 8-9
TC: 15
HUOM! Kummankin version päivän treenistä voit tehdä millä tahansa tunnilla. -
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CrossLifting Workout
A)
Big Clean Complex
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split JerkMust be unbroken set! Perfom 4-5 sets with increasing load!
B)
AMRAP 10 mins with partner
(You Go, I Go)
10 Power Clean
10 Jerk
10 Clean and Jerk
Weights:
43/30
50/35
60/43
70/47 -
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Torstai 6.3.25.BASIC Workout
Warm Up
2 rounds
1.5 min cardio
10+10 half kneeling press
15 band pull aparts
10 air squats + 5 squat jumps
then warm up sets for Push Press 10-8-6 and then for main setsStrenght
Push Press 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn setsMetcon
Every 2 min for 8 minutes (4 sets)
Burpees x 6-12 reps
Rowing x 30 seconds (moderate/fast)
rest 2 min
Every 2 min for 8 minutes (4 sets)
Push Ups x 6-12 reps
Air Bike x 30 seconds (mod/fast)
toinen lähtee aina 1 min jäljessä omalle vedolle. -
HOLD ON! Workout
AMRAP18
-30s OH-hold (barbell) 35-40kg/ 25-30kg
-30s L-sit hold
-45s wall sit
-10 push presses 35-40kg/ 25-30kg
-10 knee raises (kipping)
-15 jumping lunges -
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