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-
Handsome Jay Workout
For time
10x Handstand push-ups
20x Knees to elbows
30x Burpees
40x Box jumps
50x Dips
60x Pull-ups
70x Push-ups
80x Sit-ups
90x Squats
100x Double-unders -
Knees, toes, clean and row Workout
4 round AMRAP:
1 minute knees to elbows, 1 minute cleans, 1 minute toes to bar and 1 minute row (count calories for reps). Rest 30 seconds between movements -
TFW Helsinki Week 3, Tuesday Voima 1 Yläkeho (19:00) Workout
Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).
TFW VOIMA 1
A1 KB Floor Press 4 x 10 (Set 1: 8kg, Set 2: 8kg, Set 3: 8kg, Set 4: 8g)
B1 Pull-up 4 x 6 (body weight with thick resistance band)
C1 Plank Row 3x6E (Set 1: 8kg, Set 2: 8kg, Set 3: 8kg)
C2 SA Ovd Press 3 x 6E (Set 1: 5kg, Set 2: 5kg, Set 3: 5kg (Right arm) 2.5kg Left arm)
D1 DB Lat Raise 2 x 12 (3kg)
D2 KB Bicep Curl 2 x 10 (10kg)
D3 KB Tricep Press 2 x 10 (10kg)
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking. -
Crossfit Games Open 14.3 Workout
8 Minute AMRAP:
-10 deadlifts (135/95)
-15 box jumps (24"/20")
-15 deadlifts (185/135)
-15 box jumps (24"/20")
-20 deadlifts (225/155)
-15 box jumps (24"/20")
-25 deadlifts (275/185)
-15 box jumps (24"/20")
-30 deadlifts (315/205)
-15 box jumps (24"/20")
-35 deadlifts (365/225)
-15 box jumps 24"/20) -
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Kahvakuulaheilautus askelluksella + vala-askelkyykky + valakyykkypito Workout
superkidsit tekee:
15 m kahvakuulaheilautus askelluksella (3 kg)
15 m yhden käden vala-askelkyykky (3 kg)
30 sek pito valakyykyssä
10 m ..
10 m ..
30 sek pito
5 m ..
5 m ..
30 sek pito
10 m ..
10 m ..
30 sek pito
15 m ..
15 m ..
30 sek pitoninjat tekee:
30 m kahvakuulaheilautus askelluksella (8 kg)
30 m yhden käden vala-askelkyykky (8 kg)
30 sek pito valakyykyssä
20 m kahvakuulaheilautus askelluksella
20 m yhden käden vala-askelkyykky
30 sek pito
10 m ..
10 m ..
30 sek pito
20 m ..
20 m ..
30 sek pito
30 m ..
30 m ..
30 sek pito -
Easy 5.3.2 Workout
Easy "Fight Gone Bad"
Wall ball
SDHP
Boxhyppy
Push press
Kalori Soutu3 kierrosta, 50 s töitä, 10 s lepoa. 1min tauko kierrosten välissä.
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SPARTAN 25 minutes of pain Workout
AMRAP 25 minutes
-5 strict pullups
-10 strict pushups
-20 strict air hindusquatsAll movements has to be performed strictly as possible, no kipping or similar cheating allowed!
0-6 rounds: Poor
6-10: Ok
11-15: Good
15-20: Great!
21+ : This is Sparta!http://www.spartan.fi/assets/files/Dokumentit/treeniohjelmat/spartan_25min_piina.pdf
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