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-
WARM-UP Workout
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Peruskestävyyskurssi harjoitus 5 Workout
Rowing intervals
1500m easy pace / 70-75% bpm
1250m easy to moderate / 70-75% bpm
1000m moderate / 75-80% bpm
750m moderate / 75-80% bpm
500m moderate to fast / 80-85% bpm (not all out)
Rest 2min between intervals
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Wallballs, Wallballs and Wallballs - Testing your limits, capacity and will Workout
3 ROUNDS FOR REPS
This one should make you push yourself further than you want to - Do not give in, when your mind tells you to stop, but only stop, when you can't do more reps
- Max number of unbroken Wallballs (maintain good form)
Rest as needed between sets
Score is the total number of wallballs completed through the 3 rounds
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Endurance Workout
15 Interval of:
Assault Bike 1:00 @ 105-110% MAP
0:30 @ very easy pace
MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal. -
WOD Workout
CF GAMES OPEN Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-oversWeight 22.5/15kg
box@ 60/50cmTime cap: 20 minutes
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Extra Credit 08-10-2019 Workout
AMRAP 5:
25 Banded Triceps Pushdowns
25 Banded Pulldowns- Light and fast reps here.
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WARM-UP Workout
5min row/bike/airbike/DU
Then 3 rounds:
7 Double KS (eye level)
7 Double KB Push Press
7 Double KB Front Squat
7 Double KB Snatch (from hang)
7 Burpee over KB (lateral)
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7.10.2019 CF Workout
Tempaus 1x70%, 1x75%, 1x80%, 1x85%, 1x90%, 1x95%
Rive + työntö 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%
Takakyykky 1x70%, 1x75%, 1x85%, 1x90%
TTB 2 x 15
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Gymnastic strength Workout
• 2 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
2:00 rest each sets.
2 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (1 rep buffer)
2:00 rest each sets.