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-
20.12.22 Workout
3min ON, 2min OFF x7
4 deadlift @65%
8 double db shoulder to overhead @2x22/14kg
12 burpee over bar
max meter row -
Conditioning Workout
For time:
12/10cal Ski
7 L/7 R SA DB Clean & Jerks, 22,5/15kg
50 DU
12/10cal Ski
7 L/7 R SA DB Clean & Jerks, 22,5/15kg
40 DU
12/10cal Ski
7 L/7 R SA DB Clean & Jerks, 22,5/15kg
30 DU
12/10cal Ski
7 L/7 R SA DB Clean & Jerks, 22,5/15kg
20 DU
12/10cal Ski
7 L/7 R SA DB Clean & Jerks, 22,5/15kg
10 DU -
20.12.2022 The Parent Trap Workout
For time:
On The 0:00
45 Front Squat 60/42,5kg
EMOM 7 Bar facing Burpees
On The 10:00
2000/1850m Row
On The 20:00
45 Burpee Box Jump Overs 24"/20"
EMOM 7 TTB
- Score total working time each part.
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20.12.2022 Warmup Workout
30s KB Lat Smash ( each )
30s Banded Ankle Stretch ( each )
30s KB Calf Smash ( each )
30s Banded Pass Trough -
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Torstai 15.12.22 BASIC Workout
Treeni 2
Warm Up
2 rounds
1:30 cardio
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 pause back squatsStrenght
Back Squat 3x8 reps @moderate heavyish, building in weights
Shoulder Press 3x8 reps @moderate weights, building in weights
rest 2-3 min bwn setsAccessory Work
3 sets (eli kiertävänä harjoitteena)
10+10 Bulgarian Split Squats (only bodyweight)
10+10 Seated Single arm Press with 1 db
20-30 alt leg v-ups
rest 2-3 min
4 henkilöä voi olla saman taso penkin kanssa, niin et kaks tekee kerralla kyykyt ja pressit jonka perään vatsat, sit toinen pari joka just huilas. vuorotellen näin mikäli tarve. -
Conditioning Workout
Partner wod
Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 alt. Dumbell Hang Snatch + 6 perfect Push upChange when both completed the task!
3 mins rest
Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 box jump + squat on topChange when both completed the task!
3 mins rest
Amrap 10 mins
Partner A: 15/12 cal row
Partner B: 12 T2bChange when both completed the task!
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15.12.2022 Swim or Run or Both Workout
Swim
Warm Up
50-100
Main Swim 17 x 75m
Rest 1:00 between
Cool Down
50 - 100m
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Zachary Tellier muokattuna Workout
Aikaa vastaan:
10 calories assault bike
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10 calories assault bike
25 etunojapunnerrus
_
10 calories assault bike
25 etunojapunnerrus
50 maastaveto 15kg
_
10 calories assault bike
25 etunojapunnerrus
50 maastaveto 15kg
100 istumaannousu
_
10 calories assault bike
25 etunojapunnerrus
50 maastaveto 15kg
100 istumaannousu
150 venäläinen vatsalihaskierto 10kg kk