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-
Saffa Workout
Titan strength and conditioning memorial WOD by WodWell
Buy in: 20 burpees
Then EMOM20
Min 1: 15/12 cal row
2: 20/15 plate GTOH (20/10 kg)
3: 20/15 sit-ups
4: 6/4 devil’s press thrusters (2x16/12 kg)
5: Rest
X 4EMOM20
Min 1: 6 kb deadlift + 6 kb swings + 6 kb thrusters (24/20 kg)
2: 50 single-unders
3: 12 alternating db snatches (24/20 kg)
4: 10/6 up/downs
X 5Cash out: 18 burpees
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Soutu/AssaultBike + Skierg/BikeErg w rengassoutu+etunojapunnerrus Workout
Aikaa vastaan:
500m soutu
10 rengassoutu
50cal AssaultBike
10 etunojapunnerrus
400m soutu
10 rengassoutu
40cal AssaultBike
10 etunojapunnerrus
300m soutu
10 rengassoutu
30cal AssaultBike
10 etunojapunnerrus
200m soutu
10 rengassoutu
20cal AssaultBike
10 etunojapunnerrus
100m soutu
10 rengassoutu
10cal AssaultBike
10 etunojapunnerrus
100m SkiErg
10 rengassoutu
10 cal BikeErg
200m SkiErg
10 rengassoutu
20cal BikeErg
10 etunojapunnerrus
300m SkiErg
10 rengassoutu
30cal BikeErg
10 etunojapunnerrus
400m SkiErg
10 rengassoutu
40cal BikeErg
10 etunojapunnerrus
500m SkiErg
10 rengassoutu
50cal BikeErg
10 etunojapunnerrus -
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Power Clean EMOM Workout
Ascending Ladder; descending reps
Every weight done twice
5 x 50kg
4 x 60kg
3 x 70kg
2 x 80kg
1 x 90kg
1 x 95kg
1 x 100kg x 1
1 x 102.5kg (failed) -
Back Squats & DB Snatches Workout
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Warm up and strength Strength
3 rounds
10/8 cal bike or row
10 passthroughs
10 DB pressBench press
E2MOM x 5
10-8-6-4-2Decreasing reps, increasing weight.
Start first set of 10 around 50-55% 1RM
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27.5.2021 Workout
EILINEN tai
Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle
Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min -
Hemmafit Workout
A: Strict HSPU 8set
B: SA KB press 3set
C1: SA standing banded rows 3set
C2: push ups 3set
D1: Side plank powel raise 2set/each arm
D2: Banded triceps push downs 2set