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-
Push Press Workout
Push Press, build to heavy 3-5 reps and then 3x3reps @80% of todays heavy 3-5 rep set.
time cap for squats 20 minutes -
KB snatches on the minute for 10 minutes Workout
On the minute for 10 minutes:
- odd minutes: kettlebell snatch right hand 15 reps 24/16kg
- even minutes: kettlebell snatch left hand 15 reps 24/16kg
You can add/reduce weight. Challenge yourself.
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Snatch heavy single x8 Strength
Every 2 minutes x 8
Snatch 1 rep
-aloita minimissään ~70% ja nouse ylöspäin. Mikäli tuntuu hyvältä niin saa mennä uusiin numeroihin. No stress 🙂 -
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Treshold Metcon Workout
Treshold metcon for 35-40 minutes
50m farmers walking
25+25m One kb oh walking
10 c2b / pull ups
10 kipping hspu (you can use little deficit)
10 weighted box step overs (take 25/35 lbs db's)
10 cossack squats -
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2000m row Workout
"Metcon (time)
For time:
2000m row
Timecap: 10 minutes.
Vertaa tulosta viikon 1 suoritukseen. "
"2000m soudun uusintatesti.
2000m soutu mittaa maksimaalista kestävyyttä. Harjoitus tuntuu häijyltä ja vaatii alle hyvät lämmittelyt.
Tavoite on mennä aikaa vastaan. Matka on sen verran lyhyt, että soutaminen on aloitettava kovaa, mutta muistettava että soutuun kuitenkin kuluu 6-10 minuuttia. "
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Pull-ups & Bike erg Workout
Skill - Pull-ups
Metcon (time)
For time:
50 Pull-ups
1000/800m bike erg.Timecap: 8 minutes.
*This is a starting test and we’ll redo this workout at week 49. Make notes on how it went.
