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-
-
20.10.2017 Pe Perusryhmä Veto + Kevyt Penkki Workout
Maastaveto 4x4x80%
Pukkiveto 3x3-5 (noin säärestä, vähintään polven alta)
Hyvää Huomenta TAI Suorinjaloin mave 5x5
SotilasPenkki 4x8 (kevyt) -
Dead-Stop Front Squat Strength
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat -
CF PMK A 240917 ”Johntanasia” Workout
10 min amrap
8 strict HSPU
12 Power Snatch 40 kg
16 Pistol squat alt.6 min rest
10 min amrap
1-2-3-4... Power Clean 85kg
1-2-3-4.... Push Jerk 85kg
12/9 cal Row/Bike6 min rest
10 min amrap
150 m run
12 KB snatch (6+6) 32kg
1 legless Rope climb -
Lördag 11/11 2017 Workout
Team WOD:
In teams of three, complete five sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Box Jump-Overs
60 seconds of Burpees
Rest 60 secondsTeams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time.
-
Måndag 9/10 Workout
-
9/11 Memorial WOD Workout
-
Unbroken karsinta 2017 Workout
35+
UNBROKEN 2017 karsinta
LAJI 1
5 min AMRAP
Buy in: 100 Double Unders
Rest of the time: AMRAP Wall Ball
LAJI 2
7min Time to Find Max.
Weight for the Complex:
SQUAT SNATCH + OVER HEAD SQUAT
2min REST
LAJI 3
In 4min Time Cap
3 Rounds
3 Clean (60kg for men, 40 kg for women)
15 Chest to Bar Pull Ups
If completed before 4min, add 4min to do
3 Rounds
3 Clean (80kg for men, 55 kg for women)
12 Chest to Bar Pull Ups
If completed before 8min, add 4min to do
3 Rounds
3 Clean (100kg for men, 70 kg for women)
9 Chest to Bar Pull Ups -
Village People Workout
40+
“Village People” Part #1
In a 5:00 Window…
50/35 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks 52,5/37,5kg
Rest 5:00
“Village People” Part #2
In a 5:00 Window…
35/25 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks 60/42,5kg
Rest 5:00
“Village People” Part #3
In a 5:00 Window…
20/15 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks 75/50kg -
11.9.2017 40+ Workout
Pausing Jerk Drive – 5 Sets of 3 Repetitions
Pausing Split Jerk – 5 Sets of 2 RepetitionsAll repetitions are taken from the rack.
Set #1 – 2 Repetitions @ 50% of estimated best CJ
Set #2 – 2 Repetitions @ 54% of estimated best CJ
Set #3 – 2 Repetitions @ 58% of estimated best CJ
Set #4 – 2 Repetitions @ 62% of estimated best CJ
Set #5 – 2 Repetitions @ 66% of estimated best CJ