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-
Treeni 3 Workout
Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.Grip Strenght
Dumbbel head Pinch Hold 3x30/30s @5-7.5/7.5-10kg
then
3x20/20 forearm supported wrist extension @very light
weight.
tai jos et ole salilla niin tee omavalintainen grippitreeni mielikuvista
käyttäen. -
BASIC CONDITION Workout
1 round for quality
Work 5min/rest 2min- Seldge hammer
- Yoke carry
- Kelkan työntö
- Wall walk
- Echo bike
-
-
Chipper time (main site MONDAY 151019) Workout
For time:
- 10 box jumps, 42-inch box
- 10 bar muscle-ups
- 20 kettlebell snatches, 1.5 pood
- 20 one-legged squats, alternating
- 30 toes-to-bars
- 30 overhead squats, 75-lb. barbell
- 40 GHD sit-ups
- 40 medicine-ball cleans, 20-lb. ball
- 50 burpees
- 50 triple-unders
-
-
5 rounds for time with a partner Workout
30 alternating DB snatches
20 box jump-overs
– Resting partner hangs from the
pull-up bar.ScaledWOD
5 rounds for time with a partner:
30 alternating DB hang snatches
20 box step overs
– Resting partner hangs from the
pull-up bar. -
WOD Workout
-
Back Squats Strength
500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg
5-3-1 Back Squats, 72/77/82% 1RM, rest between sets is time it takes to change plates
-- Rest 4 mins --
5-3-1 Back Squats, 77/82/87% 1RM, rest 2 mins between sets
-- Rest 4 mins --
5-3-1 Back Squats, 82/87/92% 1RM, rest 3 mins between sets -
CFPORVOO WOD 9.2.2023 Workout
45 min PK
1200 m machine
100 rope jumps
20 mountain climbers
30s plank
30s+30s side plank
20 russian twists
30s hang from the bar
24 ABR
20 air squats
5 jeffersson curls -
Active recovery Workout
3 Rounds
1:45 On 15 sec Off
Calories Erg Or Jump Rope
Amrap 10 Kb hang power cleans (5+5) + 5 goblet squat
Calories Erg Or Jump Rope
Amrap 10 sit ups+ 10 toetouches
Calories Erg Or Jump Rope
Amrap 10 banded tri. ext + 10 banded curls
*Total 36min
