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-
13.3.2017 Ma Perusryhmä JK Workout
Jalkakyykky 4x8x65-75%
Maastaveto suorinjaloin 3-5x10-15
Jalkanostot tasapenkillä 3x"max toistot"
Etuheilautus kahvakuulalla 3x20-30 -
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Metcon Workout
30 Bench Press 60/42,5 (max load 60% 1RM
20 Bench Press 72,5/47,5 (max 65%)
10 Bench Press 82,5/47,5 (max705)
Rest 3:00
30 Front Squat 60/42,5kg (floor)
20 Front Squat 72,5/47,5
10 Front Squat 82,5/47,5
Rest 3:00
30 Deads 82,5/60kg
20 Deads 100/72,5
10 Deads 125/82,5 -
Muscle up drills / leuanveto Workout
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Tisdag 14/3 2017 Workout
A:-
B:
E2M for 18min:
1: Max rep Muscle ups
alt. Falsegrip ring chin ups
2: handbalancing 30 sec
3: L-sit/hang hold ackumelera ihop 30sek
+
10min amrap:
3-6-9-12…
GTOH 60/40kg
CTB -
Tisdag 7/3 2017 Workout
A:-
B:
E2M for 12min:
1: Rope climb x2
2: L-sit/hang hold, akumelera 30sek
3: Handstand walk 10m/Shoulder tap x10
+
8 rounds:
30 sec amrap burpees
1min rest
30 sec row for cal
1min rest -
Måndag 6/3 2017 Workout
A:
Bygg upp till en tung 1:a Front squat
Bygg upp till en tung 1:a Bench Press
B:
Dead Lift 5-5-3-3-1
+
4min amrap:
8 Push Press 50/35kg
8 CTB
4min rest
4min amrap:
8 Ring Dips
8 Rkb swing 32/24kg -
16.1.2017 Workout
AMRAP 15:
30 Wallballs (20/14
20 Power Snatch 35/20kg
5 Ring Muscle-ups/7 bar MU/10c2b+4 ring dips -
Onsdag 18/1 2017 Workout
A:
10 min emom:
2 Front squats @ förra veckans tyngsta 5a
B:
5rft:
250m row
15 wall balls
20 RKB swing
C:- -
Team WOD 14.1 Workout
"Pojut"
120 thrusters @40kg
10 burp box jumps
100 pull ups
10 burp box overs
80 partner wall balls
20 burp box jumps
100 power cleans
20 burp box overs
120 kbs 32kg
4000m row
