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-
EasyWOD 31.8.2023 Workout
Voima
E2MOM, 4 rounds
6-10 strict pull up
-matala tankoWOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest -
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31.8.2023 BasicWod Strength
Back Squat with Pauses
5 x 3 ( Pause on bottom & parallette ) 1-2 sec
Go Every 3:00
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BBC Weightlifting - Week 35, day 4 (viikko 1) Workout
RECOVERY
45-60 minutes of zone 2 bike, row, ski, swim etc.
Zone 2 -sykealue on 60-70% maksimisykkeestä. Maksimisykkeestä saat arvion kaavalla: 220 - oma ikä vuosina = arvio maksimisykkeestä.
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30.8.2023 Workout
HEAVY WEEK 3/9
WARM UP n. 10min
2 rounds: no shoes
6 SUPERMAN HOLD + 6 HOLLOW HOLD *hold 2sec
12 3 LEVEL BAND PULL APART *kuminauha - navan korkeus + rinnan korkeus + hartiakorkeus + 6 T-ROTATION
10 step OH DUCK WALK
20sec WALL HANDSTAND HOLD
SNATCH PULL from Above knee *full foot + SNATCH Above Knee + OHS
2[1+2+2]@barbell, 3[1+2+1]@up to 68-77%, 3[1+2+1]@72-81% sn-%, rest between sets 2min
CLEAN PULL *full foot + CLEAN Above Knee + JERK
1+2+2@barbell, 3[1+1+2]@up to 68-77%, 3[1+1+2]@72-81% jerk-% , rest between sets 2min
BOX BACK SQUAT *90° + 5 LOW BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös ja boksihypyn vastaanotto suorinjaloin
4x5@85-90% rest between sets 3-4min
SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä
2-3 rounds:
10-12 BACK EXTENSION
12-15 RUSSIAN TWIST per sideRest as needed
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30.8.2023 BasicWod Workout
EMOM 16
Minute 1 : Max Unbroken Reps Shoulder Press @ 75% Heaviest weight OTD.
Minute 2 : 15 American Swing
Minute 3 : Max Single Unders
Minute 4 : RestScore : Total repetition Shoulder Press
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Fast Intervals Workout
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