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

Handstand / Handstandwalk practice + HOLDS Workout

20 MIN HANDSTAND/ HANDSTANDWALK PRACTICE

.

HOLDS

3 rounds:

30-40s chin up hold

20-30s Dip hold (bottom positon)

30-40s Hollow hold (alaselkä ei saa irrota maasta!)

30-40s Active hang
NBT the best workout ever Workout

4x10min

Odd: pistols 16
Even: Bmu /banded BMU

Rest 3min

Odd: DB box over step ups 8 @35&45
Even: Kipping (deficit) HSPU -10

Rest 3

Odd: OH Lunges 6+6 @35/45
Even: hs walk /Wall/box walk

Rest 3min

Odd: target burpees 8
Even: Rmu /Kipping pull up
Wednesday Workout

Core

EMOM5
5 Power clean
EMOM5
10 Box jumps
EMOM5
20 sit-ups
EMOM5
sled push
EMOM5
10 devils press
EMOM5
20 Kb swing

Rest 1min btw sets
Warm up Workout

45s. Row / Walk out + push up
45s. Row / Air squat + twist + Hamstring stretch
45s. Row / Active shoulders x2
45s. Row / Hollow + Arch

Mobility:
- Shoulder pump
- Chest stretch
- Lats stretch

Work on:
HS-walk / Pull up/Chest to bar/Muscle up
Morning Intervals Workout

8x
2min ON/2min OFF
Alt.

A) Row
B) SkiErg
4min ON / 1 min OFF Workout

4 min on / 1 min off for 5 rounds

20 wallballs 9/6 kg
25/18 cal bike erg
15 V-ups / Tuck-ups / Alternative V-ups
Power Snatch 10x10 Strength

Power Snatch 10x10
Outdoor WOD 2. Annen rappustreenit Workout

3-5 kierrosta, 20 toistoa jokaista liikettä:

*sivuaskellus + polven nosto / jalka
*dippi
*kyykkyhyppy
*etunojapunnerrus
*jalkojen nosto istuen
*kulmasoutu TAI leuanveto

Sivuaskellus + polven nosto

Dippi

Kyykkyhyppy

Etunojapunnerrus

Jalkojen nosto istuen

Kulmasoutu
HOME WORKOUT 140420 #2 Workout

For time:
100 DU
75 Sit-ups
50 Good mornings w/ DB on the back of your neck 20/15kg
Rest 2min
50 Good mornings w/ DB
75 sit-ups
100 DU
Push press 4x5 Strength

Barbell Push Press