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-
Workout of the Day (WOD) Workout
Warm Up
2 rounds
200 meter Jog
7 arm circles forward/backwards
7 push ups to downward dog
7 jumping air squats
Fore arm stretch
2 minutes stretching ownWorkout
7 minute As Many Rounds As Possible (AMRAP)
21 Shoulder to Overhead Dumbbell (DB)
DB Farmers Carry 100 meters
15 Goblet Squats
DB Farmers Carry 100 meter
9 Thrusters
DB Farmers Carry 100 meters-Rest 3 minutes-
7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
21 KB swings
KB Suitcase Carry 100 meters
15 Sit ups
KB Suitcase Carry 100 meters
9 KB facing Burpees
KB Suitcase Carry 100 metersCool Down
Cadet lead PRT -
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"ALL STAR SPECIAL" Workout
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Punttitunti, syyskuu ACC 1 Strength
Syyskuun blokki on 1-jakoinen, pääpainossa työntävät liikkeet ja kyykky. Leuan vedossa eksentrinen metodi
A1. Pystypunnerrus käsipainolla 3 - 4 sarjaa x 6 - 8
A2. Leuan veto 3 - 4 x 2 (6010)
B1. Etukyykky/ maljakyykky 3 - 4 sarjaa x 6 - 8
B2. Hip trust tangolla 3 - 4 sarjaa x 6 - 8
C1. Etunojapunnerrus 3 - 4 sarjaa x 8 - 12
C2. Boxille nousu sivusta 3 - 4 sarjaa x 8 - 12 per jalka*Ensimmäisellä vara 2, tokalla vara 1 ja kolmannella viikolla vara 1/2 - 0 vikassa/ raskaimmassa sarjassa.
Taulukko tilastoi etukyykky 6 RM
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Conditioning Workout
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Snatch Strength
3 rounds of
12 cal row
5 box jump
20s. hs hold facing the wall
2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch
Sots press 3x6
AHAFA
leave 1 in tank
Snatch pull
3x3 105% of 1RM snatch
start, below knee, mid thigh, no ext.
in 15 minutes
Built up to a heavy 3 tng snatch
mark 3 of your heaviest
leave 2 in the tank. -
Thruster&burpee Workout
Amrap 8 min
with partner or team
1-2-3-4-5-6-7-8-9......thruster
bar over burpee