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-
Hang power cleans and Push jerks Strength
Every 2 min for 10 minutes (5 sets)
5 hang power cleans + 5 push jerks
use 55-65% of 1 rm clean & jerk -
Intervallit 3x2 min Workout
Intervallit
3x2min, 2min lepo
10 maastaveto 90/60kg
10 seinäpallo3x2, 2min lepo
8 thruster 40/30kg
6 leuanveto (rinta tankoon) -
Thrusters, burpees & DU's Workout
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”CrossFit Games Open Workout 19.3” Workout
Aikaa vastaan:
- 61m askelkyykkykävely käsipaino pään yläpuolella (N 15kg / M 22,5kg)
- 50 boksille astunta (N 15kg-50cm / M 22,5kg-60cm
- 50 käsilläseisontapunnerrus (tiukka)
- 61m käsilläkävely
Timecap 10min
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Body armor A Workout
2 rounds
10+10 side plank hold with rotations (use light weight)
10-15 back shoulder ring rows (stop at top)
10-15 KBS (OH) 24/32kg
rest 2-3 min and repeat -
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EMOM 12 Workout
EMOM 12
Min 1: Rope climb 2 reps
Min 2: Double DB/KB push press 10 reps
Min 3: 15/12 cal ski ergL1: normal rope climb
L2: Legless climb+2 reppiä Push pressiin viime viikkoon, muut pysyy samana.
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Back Squat 4x10 reps V3 Strength
Back Squat 4x10 reps V3
-leave 3 reps in the tank at least. This is just to get some volume in after squat break. -
C&J complex Strength
20 minutes time to build up 5 sets
2 clean pulls + 2 squat cleans + 1 split jerk
-ei tarvitse olla tng
-aloita 60-70% ja korottele ylöspäin. Noustaan maksimissaan 85% -
3 x 42 reps for time Workout
3 min cap jokaisessa, for time:
20 Cal row/Ski (16 for ladies)
20 Box jump overs
2 Rope climbsRest 2 min
20 Cal row/ski (16 for ladies)
20 Box jump overs
2 Rope climbsRest 2 min
20 Cal row/ski (16 for ladies)
20 Box jump overs
2 Rope climbsL1: Normal climb
L2: Legless