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-
Accessory Workout
3 rounds
3-12 strict pull ups
5-10 strict hanging knee raises
– rest 2min between rounds -
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Fitness Workout
STRENGTH
4 sets
8 Barbell bent over row (1 second hold at top)
Rest 1 minute
8-10 Dumbbell floor press
Rest 90 secondsWOD
EMOM x 16
1: 5-10 Burpee + 10 Wall ball (6/4 kg)
2: 5 Shuttle run (5x10m) + 10 Russian swing (24/16 kg)
3: Max machine calories
4: RestRx+ @9/6 kg, @32/24 kg
ACCESSORY
3 sets
10/10 Overhead banded pallof press -
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Rapakko Strength
Penkkipunnerrus
4x4 nousu v210min ajan
5+5 Gorilla row
6-8 Pystypunnerrus tangolla
15/12 Cal kone -
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Conditioning Workout
Every 90sec x 20 sets (total 30 mins )
1. set: 200m wall ball run @9/6kg
2. set: 5 kip. pull up + 10 push up + 15 goblet squat @24/16kg
3. set: 10 burpee box jump @60/50cm
4. set: 10 t2B + 10 Alt.V-up (5/5) -
Conditioning Workout
Amrap 15 mins
5 Plate G2OH
5 burpee Box jump @60/50cm
5 wall ball @9/6kg
5 T2b
Add 5 reps to G2OH and Wall Ball After each round, the other Two stay the same 5 reps.3 mins REST
AMRAP 15 mins
10 box step up with wall ball@9/6kg
10 Double under
10 push up
10 USA swing @24/16kg
Add 10 reps to DU and swing After each round, the other Two stay the same 10 reps. -