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-
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3x 8min EMOM Workout
8min Emom:
1) Row
2) 20 Air Squats
2min Rest.8min Emom:
1) Bike erg
2) 10-20 Push ups.
Rest 2min.8min Emom:
1) Ski erg
2) 5-15 Pull-ups -
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Maastaveto 5 x 3 Strength
Deadlift, 5 x 3, 75 % rest 2-3 min between the sets.
This should be light to moderate workout!
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Weston Workout
5 Rounds For Time:
• 1000m Row
• 200m Farmer's Carry (2x20 kg)
• 50m Waiters Walk-Right Arm (20 kg)
• 50m Waiters Walk-Left (20 kg) -
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Front squats & tabata Strength
Strength (load)
Front squat, 4 x 3 @RPE9
1 set for max reps.
Lift every 3:00Metcon (reps)
8 Rounds, :20s of work followed by :10s of rest (tabata interval)
Air squats with plate 10/5kg
Weighted lungesAlternate between air squats & lunges. Hold the plate against your chest.
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Perjantai 27.01.2017 - Back squats Strength
Back squat 3RM in 15 minutes.
One set, max reps@90% 3RM. -
Maanantai 10.04.2017 - Box jumps & power cleans Workout
3-6-9-12-9-6-3 reps NOT for time:
Box jumps 30/24”
Power cleans 50/35kgGo for steady pace and fast transitions.
Accessory:
3x25-40 sit-ups10 min shoulder/lats mobility
