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-
EasyWOD 18.9.2023 Workout
Tekniikka
E45s 3 rounds
3 high hang power clean5min EMOM
5 hang power cleanWOD
12min amrap
6 calorie ergo
6 hang power cleans
6 up down
6+6 alternating lunges -
18.9.2023 Warmup Workout
2 Rounds :
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches -
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Partner Workout 16-09-2023 Workout
IN TEAMS OF 2
AMRAP x 18 MINUTES
4 Double DB Hang Power Clean & Jerk
4 Box Jump Overs @61/51cm
2 Ring or Bar Muscle-Ups / Kip Chest to Bar / Kip Pull-Up / Burpee Pull-Up- Partner 1 completes a full round and then change!
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Skill 16-09-2023 Workout
Practice Gymnastics Pull Option;
- Options: Vertical Ring Rows Strict Pull-Ups / False Grip Ring Rows Strict Chest to Bar Strict Bar/ Ring Muscle-Ups
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CFPORVOO WOD 31.8.2023 Workout
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Shoulder Health Workout
For Quality:
3 sets, 10 reps each:
- Prone Sotts Press w/ Stick
- 1-arm DB Bicep Curls (light, slowly down)
- DB Sidelying Shoulder External Rotation (light)
- 1-arm DB Front Raise, palm facing up (light)
- Banded A/T/Y
Rest 1min btw sets. All 3 sets before moving on to the next. -
Finisher 15-09-2023 Workout
FINISHER
2-3 SETS
8-10 Barbell Rollouts from Knees
12-15ea Single Leg Glute Bridge- Put working foot on 20kg plate for glute bridge
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EMOM x 32 Workout
EMOM x 32
1) 8-16cal row
2) 3-5 D-ball to shoulder ~60/40kg / or 5 power clean @60/40kg
3) 8-16cal row
4) 1-3 rope climbWork time 40-50s max. Kiihtyvä tahti, viimeiset 2-3 kierrosta saa olla haastavia
