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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Prego emom Workout
20min emom
1. 10-20 cyclist squat
2. 20-40m single arm carry (oh, farmer, fr...)
3. 10-20 snow angels istuen
4. 20-40s lankkuvariaatio (sivu-, reverse tms) -
Norssin crosfit 23.5. Strength
4x10 mave
Kierto x 3, 40s sarja
Soutu
Yhden käden heilautus, 12kg kahvakuula
Pyörä
ASKELKYYKKY 15kg tanko
Dubai-vatsa, 12kg kuula -
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Functional BodyBuilding Workout
A,
Back Squat Progression (2nd Cycle -Week 3)
-add 2,5- 5kg to your training max1x5 @75% of training max (1 RM 90%)
1x3 @85%
1x1+ AMRAP @95%Rest 1-2 mins btw sets
B, 4 sets
KB Single Leg Deadlift 12/12-10/10-8/8-6/6 (ascending weight)
After each set Single Leg Wall Sit (:30-1:00 / leg)C,
In Teams of 2
EMOM 12
Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Over Unders
Min 2 - P2: AMRAP cal Bike / P1:AMRAP Over Unders
Min 3: RestThen: Plate Overhead Lunges / Plate Thruster / Burpee Broad Jumps
Score: total reps+cals -
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OHS Wave Workout
4 x 5-10 adding reps each round btw 5-10
Rx’d 50/40kg
Masters 42,5/35kg
Scaled 30/20kg -
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Conditioning Workout
In teams of 2:
0:00 - 10:00
20 Box Jumps @60/50cm
20 DB Renegade Rows @2x22,5kg/15kg
20 Calorie Bike / Row / Ski12:00 - 22:00
20 Alt. DB Snatches @22,5/15kg
20 Walking DB Lunges (Single Arm @22,5/15kg)
20 Hollow Rocks24:00 - 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-apartsEach section complete as many rounds as possible. Split with partner as you wish.
Goal: 4+ rounds each AMRAPExtra:
Plank DB pull through 3x20reps ( total) Rest 60s