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-
Torstai 15.6.23. BASIC Workout
Warm up
3 rounds
1:00 machine
10 bodyweight RDL alt leg
5+5 bodyweight windmill
5 burpeesWorkout
6-8 rounds of 1,5 min on / 1min off
4-6 single arm devils press
8-12 v-ups /alt leg v-ups
max reps air squats in remaining timeAccessory work
3 rounds
6-8 windmills (R/L)
8-12 lateral box step ups (R/L)
8-12 single leg calf raises (R/L)
rest as needed -
EasyWOD 15.6.2023 Workout
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EASY: Perusjyystö Workout
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Bench press + superset gorilla row Strength
5 rounds for max load:
- 6 bench press
- 20 alternating gorilla rowStart a new round every 4min
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WOD: Cleans and burpees w/ partner Workout
20 rounds for time w/ partner, YGIG round at a time:
5 bar over burpee
10 power clean (50 / 35 / ~40%)TC: 20
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Front Squat Strength
500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R
Front Squat
5x every 2 min
Pausing 2 Seconds in the hole
2 @ 75% of 1rm -
Back Squat Strength
500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R
4x6 @70% of 1rm
rest 3 min