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-
13.11.2023 BasicWod Workout
AMRAP 11
30 Russian Twist w/ Medball
30 Squats w/ Medball
30 Jumps Over Medball -
OLY accessories Strength
OLY accessories
clean segment pull
3x3
- 3s pause at start, knee, hip
- no ext.
- 6s. down -
Push jerk/squat jerk Strength
800m bike erg
then 3x
7 land mine press e/s
7 bb bent over row
20s. wall facing HS hold
Push jerk/squat jerk
7x every 3 min
3 reps @70 -75% % of 1rm Split Jerk
RPE 6 -
-
-
9.11.2023 PK Workout
Power Clean Complex % Jerk
7 x ( 1 x Power clean + 1 x Power Clean ( catch deeper ) + 1 x Push Jerk )
65 - 75%
-
9.11.2023 PK Strength
Clean Pull ( Reset between reps ) % OF Clean
2 x 3 @ 90%
2 x 2 @ 100%
3 x 1 @ 105 - 100% -
10min for quality Workout
10min:
10 hanging knee raise (weighted)
10 Heavy KBS
15+15 Kylkitaivutus
20 Russian twist
40-60sec lankku/hollow -
Ring master prog 6 Workout
Ring to chest pull up prog 6
5-5-4-4-4
rest as needed
use bands or weights
Ring dips prog 6
5-5-4-4-4
rest as needed
use bands or weights -
31.10.2023 Intervals Workout
3 Rounds of intervals
A1. 5-minute AMRAP
1000m Bike
+
AMRAP in the remaining time of:
20 Wall balls @ 9/6kg
20 Toes-to-rings
20 Deadlifts @ 70/47.5kg
20 Bar-facing burpeesRest 3-minutes before A2
A2. 3-minute AMRAP
20/15 (cal) Row
+
AMRAP in the remaining time of:
8 Burpees over the rower
8 Front squats @ 70/47.5kgRest 2-minutes before A1
Flow. 1 Round = A1 + A2 (so repeat each interval 3 times)