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-
Monday Strenght Workout
Build to heavy single in 15 minutes on each movement.
Starting with barbell x 5-10 reps and add weight, go down by reps 5-4-3-2-1-1-1, so 3 attempts to each movement for singles.CrossFit Total 1
Back Squat
Shoulder Press
DeadliftScore is total weight of all movements.
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Warm up Workout
400m Run
60s. Spider lunge w/ twist
60s. Up/down dog
60s. Scale w/ stretch
200m Run
2x
6 OHS
6 Kong squat
6 Reverse lungeMobility...
Work on Back squat
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Monday Metcon Workout
WORKOUT
10 min emom
12/10 calories of Rowing (sprint first few seconds then settle it to mod/fast pace. not all out)
Put the average time on result area -
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5 x 3min amrap: burpee / kk-tempaus / wall-ball Workout
5 kierrosta:
3min amrap:
- 3 burpee
- 6 kahvakuulatempaus (N 16kg / M 24kg)
- 9 wall-ball 3m (N 6kg / M 9kg)
1min tauko kierrosten välissä
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Olympic Lifting 15-08-2021 Workout
Power Snatch + Hang Power Snatch + Overhead Squat
3 + 3 + 3Take 3 warm-up sets, then complete 3 work sets every 2:00 mins.
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33100 Juoksuohjelma, Viikko 5 Workout
Harjoitus 1.
Vaihtoehto 1.
50min juoksu (20+10+20)
20min ~65%
10min ~70%
20min ~65%Vaihtoehto 2.
40min juoksu (15+10+15)
15min ~65%
10min ~70%
15min ~65%Ohjeet: Aika 50min tai 40min.
65% tuntuu helpolta/mukavalta. Hengitys kulkee mukavasti, tarvittaessa pystyt puhumaan puuskuttamatta. Vauhti on helppo säilyttää pitkään.
70% tuntuu kohtalaisen helpolta. Hengitys kulkee mukavasti, puhuessa voi pistää puuskuttamaan.. Juoksuvauhti kasvaa, mutta pystyt edelleen ylläpitämään sitä kohtalaisen helposti.
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Conditioning (15min) Workout