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-
Voimanosto: to 8.2.2024 apuliikkeet (loppuviikon omatoimitreeni) Workout
Ojentajat kumpparilla 5x20
Vipunostot eteen 3x20-30 (10-15 / käsi)
-vuorotahtiinAskelkyykkykävely 3x20-30 (10-15 askelta / jalka)
-tanko (+painoja) niskaanEtunojapunnerrus 3 x amrap
-polvet maassa okVoimapyörä 3-5 sarjaa
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8.2.2024 Basic Endurance CrossFit Workout
Basic Endurance CrossFit 45 Minutes :
42/35 Calories Any Machine
5+5 WindMill
20 Banded Biceps Curls
0:30 Sorensen Hold
42/35 Calories Any Machine
3+3 TGU
1-3 Skin The Cat
1:00 Plank Hold -
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Tiistai 6.2.24. BASIC Workout
Warm Up (15-20 min)
2 rounds
2 min cardio
5 dynamic squat strech / 5+5 squat strech
5 RDL + 5 hang power clean + 5 fs + 5 push press
:40 Plank Hold
then weightlifting skill for few minutes and start working setsStrenght (20 min)
Squat Clean + Split Jerks 4x2+2 reps and 4x1+1reps @building in weights
rest 1-2 min bwn setsMetcon
3 rounds for time
20/15 calories machine
20 plate oh lunge walking @10-15/20-25kg
time target 7-9 minutes -
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5.2.2024 BasicWod Workout
25 Minutes Of :
Narrow Grip Bench Press 8 - 12
Bicep Curls w/ DB´S 10-14
Strict Hanging Knee Raise 15-20
0:20 + 0:20 One legged Wall SitRest as needed between movements
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10 rounds for time Workout
10 hand-release push-ups
5 single-arm KB push jerks, right (16/24 kg)
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls (16/24 kg)ScaledWOD
6 rounds for time:
10 hand-elevated push-ups
5 single-arm KB push jerks, right
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls -
Finisher 04-02-2024 Workout
FINISHER
3 SETS (:40 ON/ :20 OFF)
MOVT 1 - Side Plank 20s each
MOVT 2 - Plank Hold*1 SET = MOVT 1 + MOVT 2.
