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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Erg and complex Workout
- 100/80/60/40/20 cals
After each turn on the ERG, do following complex w. 2x17.5kg dumbbells:
- 10 DL
- 10 Hang Cleans
- 10 Squats
- 10 Press
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Ke 2.6.2021 penkki: kevyt Workout
Vinopenkki käsipainoilla 5x20-30
Kyykky 3x10x60%
Takaolkapää-soutu 3x30
Ojentajat kumpparillä yhdellä kädellä 5x15 / käsi
SitUps 100 toistoa AFAP
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Warm up and WOD Workout
3 rounds
10/8 cal bike or row
8 box step ups
10 passthroughs
8 DB press (lightweight)WOD
Every minute on the minute for 30 minutes complete…Min 1: 14/10 Calorie Bike
Min 2: 15 Single Arm Alt. DB Clean & Jerk 50/35
Min 3: 50 Double Unders
Min 4: 14/10 Cal Row
Min 5: 15 Box Step Ups with plate in hands 20″ 45/25
Min 6: Rest
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Back squat 3x7 Strength
A: Back squat 3x7, sista setet amrap
B: Clean pull 5x2
C: Strict pull ups 3set -
MAYFLY PRO TRACK Workout
A,
3 rounds for time of:
10 Power Cleans@84/55kg
20 GHD Sit-upsGoal: Sub 8 min
B,
4 rounds for quality of:
Sled Drag, pick load, 30m
Double Kettlebell Front Rack Carry, pick load, 30m
10 Ring Glute Walk OutsSled Drag- heavy
Double Kettlebell Front Rack Carry- moderate to heavy -
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takakyykky hevi 6 x4 ja alas 3 Strength
Etsi päivän hevi 6 x4 ja sitten pudota 3 sarjaa 80-90% siitä