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-
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6.3.2023 BasicWod Workout
EMOM 20
1 Minute : 10 - 15 Heavy Kettlebell Swing
2 Minute : 6 + 6 Heavy One Arm Dumbbell Row
3 Minute : 7 Snatch Grip Press BHD Neck
4 Minuet : 14 Box Step-ups -
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Assault Bike Intervals Workout
For time:
100/80 Cal
—— Rest 4 min ——
70/56 Cal
—— Rest 3 min ——
50/40 Cal
—— Rest 2 min ——
5x10/8 Cal, rest 1:00 btw efforts
- First 3 sets, go easy/moderate and build your engine (50-55/45-55 RPM)
- Last 5 sets little harder (60-70/50-60 RPM) -
MUSCLE Workout
Pystypunnerrus Nousu 3--> -10% 3x2
Vaakasoutu 3x10-15
Rengasdippi 3x10-15Pullover 2x15
Hauiskääntö, tanko 3x12
Ojentaja, kuminauha 3x12
Polven nosto tangossa 3x10-15 -
Corona 7 Workout
7 rfq
7 DL L
10 m farmer walk
7 DL R
10 m farmer walk
10 hang 2 overhead@1x22,5 db
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4.3.23 Workout
OPEN 23.3
FOR TIME:
5 wall walk
50 Double Unders
15 snatches @42.5/30kg
5 wall walks
50 Double Unders
12 snatches @60/42.5kgTC 6min
If completed within 6 minutes continue:
20 strict HSPU
50 Double Unders
9 snatches @82.5/55kgTC 3min
If completed withing 3 minutes continue:
20 strict HSPU
50 Double Unders
6 snatches @102.5/70kgTC 3min
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