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-
Workout 2 Workout
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Partner workout Workout
Teams of 2
5 rounds for both
6-8 hang power snatches @42,5/30kg
6-8 OHS @ same weight
12-16 toes to bars
I go, you go! One full round and switch.
On warm up Practise to get good flow on hang power snatches/ OHS. Once you both are ready start to work , go for the main WOD with good attitude. -
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Weightlifting conditioning Workout
Every 3 minutes for 15 minutes (5rounds)
7 deadlifts
5 hang power cleans
3 push jerks
increase load each round. Goal is to use 40-60% of 1rm
clean&jerk. -
8min alkavalla minuutilla Workout
8min alkavalla minuutilla
- 30s käsilläseisonta
- 3+3 valakyykky 1 käsipaino/kahvakuula, rauhallinen liiketempo
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Tabata squats and tabata push-ups Workout
8 rounds:
* 20 seconds of squats
* 10 seconds of restThen 8 rounds
- 20 seconds of push-ups
- 10 seconds of rest
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Accessory work Workout
3 rounds of superset
10 romanian deadlifts @40-50% of 1rm (normal deadlift)
16-24 box step ups with weight
rest 2-3 min bwn sets -
Boxovers & deadlifts Workout
14 min EMOM
- Odd mins 8 weighted lateral box overs (2 x35/ 2x50 lbs DBs)
- Even mins 8 + 8 single leg KB deadlifts
Cash out: 30 strict toes to bars
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Push jerks Strength
Every 2 min for 10 minutes (5sets)
5 push jerks @65-75% of 1 rm Jerk.
Barbell taken from floor.