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-
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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.
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Torstai 1.2.24. BASIC Workout
Warm Up
2 rounds
1.5 min cardio
5/5 db hang snatch
5/5 single arm db oh lunge steps
10-20 alt leg v-upsStrength
TGU 5+5/4+4/3+3 reps, building in weights
rest 1.5-2.5 min bwn sets
Overhead Squat 2x8 reps + 2x6 reps, build in weights
rest 1.5-2.5 min bwn setsFor Quality
3 sets
3-5 wall walks / scaled wall walks
10/10 single arm db row
20 weighted russian twists + 10 tuck ups
rest as needed -
Tiistai 30.1.24. BASIC Workout
Warm Up
2 rounds
2 min cardio
8/8 single leg RDL
8/8 air squat + squat jumps
:30 side plank R/L
then some hamstring/ankle mobility and start prep for strenghtStrenght
5 sets
5 deadlifts, building in weights + 5 box jump, step down
rest 1.5-2.5 min bwn setsIntervals
3 sets 2 min on / 2 min off
Cardio machine x 45 seconds (keep mod/fast pace)
KB swings x 12-15 reps
Max reps x wall ball in remaining time
alt time full round with partner
