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-
Partner Metcon Workout
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Alkavalla 90 sekunnilla x 6 rinnallevetoa nousevin painoin, 1. sarja n. 50% Strength
Alkavalla 90 sekunnilla x 6 rinnallevetoa nousevin painoin, 1. sarja n. 50%
1 veto
1 veto riipusta
1 rinnalleveto kyykkyyn riipusta -
Ergo Work Workout
3x3 min moderate/fast pace / 30 sec rest
Lets go for calories today, score is total calories but keep in mind that this shouldnt be all out training. Focus to your own pace.
Moderate/fast pace means that you can keep that up for 20-30 minutes. -
KoronaCore2 Workout
4-5 rounds of
10 butt lifts
20 heel touches
10 rainbows
10 leg lifts
Rest as needed between roundshttps://www.instagram.com/p/B-H2LJwhsO7/?utm_source=ig_web_copy_link
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Bulgarian split squats 3x6-12/side @bodyweight Workout
Kontrolloi tempo, hae venytys ala-asennossa, keskity pystyasentoon.
Lepo 15-30 sek kun vaihdat jalalta toiselle ja 1,5-2 min sarjan välissä. -
Workout of the day Workout
Warm up (10 min)
2 rounds of
1:00 air squats
1:00 ring row
1:00 step back lunges
:30 side plank holds (R/L)
:30 push up plank hold + 30 sec restMobility
Squat streching and OH/front rack streching (10 min)Wod 1
Build to 40-50% of 1 rm front squat. 3x8 reps add weight each
set. (20,30,40%)
Kipping pull up prepare/ training for 5-10 minutes
2-3 sets of 3-6 reps.
you should warm up doing squats / pull ups as an supersetWod 2
2 rounds
8 front squats @40-50%
12-16 pull ups or hardened ring row
rest 2 min
2 rounds
6 front squat @50-60%
8-12 pull ups or hardened ring row
rest 2 min
2 rounds
4 front squat @60-70%
4-8 pull ups or hardened ring rowBARBELL TAKEN FROM FLOOR SO 1ST LIFT IS SQUAT CLEAN AND THEN CONTINUE TO DO FRONT SQUATS.
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In teams of 3 Workout
1-2-3-4-5 reps or 1-2-3-4-5-4-3-2-1 reps of :
devils presses @ 22,5 / 15 kg (scale the weight if need to)
1 works at the time, everyone does same amount of reps.
I do 1 rep, you do 1 rep and then 3rd person does 1 rep, next round everyone do 2reps , then next round 3 reps and so on. -
Weightlifting Strength
Every 1,5 min for 3 times
2 high hang snatch @55-65%Every 1,5 min for 3 times
2 position hang snatch @65-75% (above,below)Every 1,5 min for 6 times
1 snatch @75% +