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-
Burpee burnout Workout
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Basic WOD: Accessories Workout
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Main site Saturday 250628 Workout
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Main site Monday 250630 Workout
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Main site Tuesday 250701 Workout
For time
- 21 GHD sit-ups
- 7 rope climbs to 15 feet
- 21 GHD sit-ups
- 21-meter double-kettlebell front-rack walking lunge
- 15 GHD sit-ups
- 5 rope climbs to 15 feet
- 15 GHD sit-ups
- 15-meter double-kettlebell front-rack walking lunge
- 9 GHD sit-ups
- 3 rope climbs to 15 feet
- 9 GHD sit-ups
- 9-meter double-kettlebell front-rack walking lunge
♀ 35-lb kettlebells
♂ 53-lb kettlebells -
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Crosstraining kestävyys - Tiistai Workout
30 minuutin peruskestävyysharjoitus
Lämmittely
3 min hiihto
3 min soutu
3 min pyöräSitten:
8+8 syväkyykyssä käden kierrot kohti kattoa
6 mittarimato
20 olkapään kosketusta lankkuasennossaHarjoitus (Syke 60–75%/HR max)
6x5min ergo, 1min lepo kierrosten välissä
Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Pidä syke koko harjoituksen ajan peruskestävyysalueella eli määritä vauhti sen mukaisesti. Vaihda ergometria lepoajalla.
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01.07.2025 (AM/PM) Workout
Gymnastics
A) EMOM 9:
1: 10 Ring Kip Swing
2: 5-10 Hip To Rings
3: 5-10 Ring Transition DrillB) EMOM 10:
- ''X'' rMU
Push And Pull Waves
Wave #1:
Strict Press: 8-6-4
Legs Elevated Ring Row: 14-12-Max Reps
*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rowsWave #2:
Strict Press: 6-4-2
Legs Elevated Ring Row: 12-10-Max Reps
*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rowsMetcon
15min AMRAP:
Accessories
4 Rounds For Quality:
- 10/10 1-arm Band Pull Apart
- 10-15 DB lat pull over
- 10-15 Seated Dual DB Lateral Raise
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