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-
Work for the Quality Workout
45s on 45s off x20:
a) rope climb
b) double kb hang clean
c) DU
d) alt. pistol squat
e) air bike -
Perjantai 16.12.22. Workout
Warm up
4x45s on / 15 s off cardio
band pulls + banded hip activationSitten liikelämppää
Easy pace Cardio
Part 1
3 rounds
10 wall ball shots
1 min spinning bike/ bike erg
6-8 kip hspu
Part 2
3 rounds
10 db snatches @12.5-15/17.5-22.5kg
1 min ski
10 box step ups kehonpainolla
Part 3
3 rounds
2 rope climbs
1 min spinning bike / bke erg
40m farmers walking 2x24/32kgrest 2 min bwn "Parts" Ota liikkeidenkin välissä paussia ja tasaa sykettä, kevyttä puuhastelua tämä koko homma.
Mobility of your choise today at some point
-
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.
-
-
20.12.2022 Warmup Workout
30s KB Lat Smash ( each )
30s Banded Ankle Stretch ( each )
30s KB Calf Smash ( each )
30s Banded Pass Trough -
-
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!