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-
19.3.2019 Workout
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Endurance WOD Workout
In teams of 2 for 40 minutes:
200 cal bike
100 DB deadlifts
150 cal bike
80 DB power cleans
100 cal bike
60 DB push presses
50 cal bike
40 DB snatchesShare the work. One works, one rests.
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Måndag 18/3 2019 Workout
Måndag
E2M for 12min
2x front squat
+
20-15-10 front squats 30/20kg
30-20-10 Alternating DB snatch -
18.3.2019 Masters SM Workout
Tempaus 1x2@70, 1x2@75%, 3x1@80%
Rive+ työntö 1+1@70%, 1+1@75%, 3 x (1+1)@80%
Työntöveto 3x3@90%
Takakyykky 3x2@80%
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Skill 17-03-2019 Workout
1a) Ring Muscle-up Transitions x 40s of Practice
- Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set1b) Gymnastics Static Hold x 10-20s
– L-Sit
– Handstand Hold
– Ring Support
– Free Standing HandstandThis section will approx 15mins of work. Total rounds somewhere around 5-6. Rest as needed between movements.
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4 Rounds for Quality Workout
4 Rounds For Quality:
8 Good morning
10 Weighted sit ups
12 Plank twist -
Muscle up voimaa vol 2 Workout
3-5 kierrosta
False grip pull-up 1-5
Russian dip 5-10
Pito mu yläasennossa max 20s
Hollow hold max aika -
Conditioning Workout
5 min time:
2rds:
- 12 front squat
- 9 hang power clean
6 stoh 155/105lbs (scale to 135/95 or 115/85lbs)
AMRAP of Power Clean and Jerk 205/145lbs
REST 3min
4min time:
2rds:
- 12 front squat
- 9 hang power clean
6 stoh 155/105lbs (scale to 135/95 or 115/85lbs)
AMRAP of Power Clean and Jerk 185/135lbs
REST 3min
3min time:
1 rds:
- 12 front squat
- 9 hang power clean
6 stoh 155/105lbs (scale to 135/95 or 115/85lbs)
AMRAP of Power Clean and Jerk 135/95lbs
Two rds 12,9,6 should take 2-3min, scale weight if you know it will take longer.
Scale weight on pC/J if needed, you should be able to do multiple reps with each weight. Use one barbell and load by yourself. Result = total reps of pC/J.
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13.3.2019 Workout
For time:
20/16 Calorie Row, 25 Power Snatches, 25 Thrusters 35/25kg
20/16 Calorie Row, 20 Power Snatches, 20 Thrusters 42,5/30kg
20/16 Calorie Row, 15 Power Snatches, 15 Thrusters 52,5/37,5kg
20/16 Calorie Row, 10 Power Snatches, 10 Thrusters 60/42,5kg
20/16 Calorie Row, 5 Power Snatches, 5 Thrusters 70/47,5kgTC 30min