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-
Strength Workout
A: Z - press ( on box)
- 5x 8reps
- use double KB/DB
- same weight each setB: 5 sets of Hollow rock x 20reps
- hold a 5kg plate overheadAlternate A and B
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WOD Workout
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Ulkowodi! Workout
Metcon (reps)
AMRAP in 12 minutes:
3:00 min DB Hang clean & jerk
3:00 min DB Front squats
2:00 min DB Hang clean & jerk
2:00 min DB Front squats
1:00 min DB Hang clean & jerk
1:00 min DB Front squats*100m ish penalty lap everytime you put the DB down.
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EMOM Workout
EMOM 25
1) 10 pull ups
2) 4 thrusters 65/45kg
3) 12 toe to bar
4) 14 wall ball 12/9
5) rest -
Barbell Cycling Strength
3 rounds of
30s. DU's
7 butterfly c2b from box
4 squat clinic scap opener thing e/s
2 rounds 3 reps each
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch
5x every 2:30
1 complex @65-70% of 1rm
1 Snatch pull + 2 Snatch + 1 Overhead Squat -
050122 Keskiviikko Workout
On the minute for 20 minutes
1. KB squat 24/16
2. Mountain climber
3. KB swing 24/16
4. Rest -
“I’M FEELING 22” Workout
AMRAP 22:
22 Box Jump Overs
22 Wall Balls
22 Handstand Push Ups
22 Single Dumbbell Hang Clean & Jerks 22,5/15kgOption
AMRAP 22:
22 Box Jump Overs
22 Wall Balls
22 Hand Release Push Ups
22 Single Dumbbell Hang Clean & JerksWarm Up
3 Rounds
0:30 Alternating Box Step Ups
0:30 Air Squats
0:30 Air Squats to Med Ball
0:30 Push Up To Down DogDynamic Stretches
Round 1: Active Samson/Alternating Quad Stretch
Round 2: Active Spiderman/Downdog or Calf Stretch on Box
Round 3: Elevated Runners Lunge (foot on box)/Pigeon Pose on Box0:20 Med Ball Squats
0:20 Med Ball Thrusters
5 Wall BallsSINGLE DUMBBELL HANG CLEAN & JERKS
0:15 Alternating Deadlifts
0:15 Single Dumbbell Swing (each side)
0:15 Single Dumbbell Strict Press (hold dumbbell in two hands horizontally) -
050122 Keskiviikko Workout
On the minute for 20 minutes
1. KB squat 24/16
2. Mountain climber
3. KB swing 24/16
4. Rest -
20 min 4 liikettä Workout
20 Kahvakuula heilautus
15 Kyykky kuula mukana
10 Korkea sumo maastaveto
5 Yleisliike -