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-
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Kriger training - CF specific intervals - 2023-05-01 Workout
6 MIN AMRAP*
12/10 CAL ECHO/ASSAULT BIKE
4 DOUBLE DB DEVIL PRESS
8 DOUBLE DB THRUSTERS5 MIN AMRAP*
12 CHEST TO BAR PULL UPS
4 DOUBLE DB BOX STEP OVER
8 BURPEE BOX JUMP OVER4 MIN AMRAP*
12/10 CAL SKI ERG
8 DOUBLE DB SNATCH3 MIN AMRAP*
8 BURPEE BOX JUMP OVER
4 DOUBLE DB BOX STEP OVER2 MIN AMRAP*
MAX CAL ROW1 MIN AMRAP*
MAX BURPEE BOX JUMP OVERDumbbells: 2 x 22.5/15 kg (2 × 50/35 Ibs)
Box: 24/20 inch*2 minutes rest between AMRAP's
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OPTIONAL ACCESSORY Workout
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Kriger training – gymnastics conditioning - 2023-05-02 Workout
4 rounds, 2min rest between rounds:
- 20 GHDSU
- 7.5m HSW
- 7 BMU
- 7.5m HSW -
Ibex training front squats 2023-05-03 Strength
6 rounds, every 1:15:
- 2 pause front squats & 2 front squats @60-65% -
Kriger training CF specific WOD 2023-05-05 Workout
10 rounds for time:
- 10 double dumbbell hang clean
- 7.5m double DB front rack walking lunges
- 22.5m double DB farmer's carry
- 10 T2B
- 10/8 cal bikeDB @ 2 x 24/16 kg
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NUORET 13-15 V. Workout
Voima: Pystypunnerrus 4x5
Vauhtipunnerrus 4x5
*kevyet painot tekniikkaan ja tangon liikerataan keskittyen2X AMRAPS
Kahden hengen tiimeissä. Jakakaa vapaasti.
5 min AMRAP
Max toistot seinäpallo
Toinen tekee, toinen lankussa.
*2 min lepo
5 min AMRAP
Max toistot käsipaino tempaus riipusta raakana
*Toinen tekee, toinen pitää käsipainoa suorin käsin pään päällä.Assarit: 3 kierrosta
30s. linkkarit ristiin
30s. pito punnerruksen ala-asennossa -
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5.5.2023 Nowhere Fast Workout
For time :
50 Power Cleans 70/50kg
On The Minute ( @ Start )
5 Toes To Bar
TC 8
We can approach this workout in 2 ways...we cab try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.
if your barbell cycling is strong. let's try for the first option. If we aren't as strong on the barbell, lets go for the second option.