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-
Optional accessory Workout
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Joulukinkut (team 4) Workout
500m Row (partner syncro)
100 Box jump (partner syncro)
500m Row (partner syncro)
100 kb swing 32kg (partner syncro)
500m Row (partner syncro)
100 sit up (partner syncro)
500m Row (partner syncro)
100 pull up (partner syncro)
500m Row (partner syncro)
100 gtoh 20kg plate (partner syncro)
500m Row (partner syncro)
100 burpee (partner syncro)Soudussa pari soutaa kerralla ja kummatkin 500m
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EMOM 40 Workout
Min 1-7:
Hang Power Snatch + Pull up
Min 8: REST
Min 9-15:
Min 16: REST
Min 17- 23:
Min 24: REST
Min 25-31:
OHS + bar over burbeeMin 32: REST
Min 33-39:
Push Press + Back Squat- 3-5 reps for every movement
- 20-30 s. rest every minute
- 15-20/20-25kg
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Strength Workout
1a) Split Stance Landmine Press: 3 x 6-8/side
1b) 1-Arm KB Row w. rotation: 3 x 8-10/side
1c) Alternating DB Curls: 3 x 10/side Rest 60s.You complere from 1a to 1b to 1c then rest 60s and start again.
All sets should be challenging -
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The Don Workout
For Time
66 Deadlifts (110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders -
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Antti`s Special Workout
7 min AMRAP
7 front squat (42,5 kg/ 30 kg)
7 kettlebell sqwing (24 kg/ 16 kg) -