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-
Endurance WOD Workout
10 rounds for quality:
3 min run
8 no push up burpee
10+10 mountain climbers
25 air squats -
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Negative one hand pull-up 3x3 Strength
Three sets of three alt hand negative one hand pull-ups (3 per hand). Resist as much as possible.
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Askelkyykkypyramidi Workout
Askelkyykky tangolla pyramidina.
16 toistoa
Miehet 10kg joka sarjaan lisää naiset 5kgNiin pitkälle kuin tulee 16(8+8)
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Kakskytneljä Workout
For time:
24 cal ski
24 db push press
24 cal row
48 du
24 cal ski
24 front rack lunges
24 cal row -
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WOD Workout
WOD
4 min AMRAP
5 power snatch 135/95
8 bar facing burpeesRest 2 mins
4 min AMRAP
5 power cleans 135/95
8 pull-upsRest 2 mins
4 min AMRAP
5 box jump overs 24/20
8 wallballs 20/14 -
Warm up and strength Strength
3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace
Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch + OH squat
* go through each movement a couple of time and explain form.
Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squatSnatch
Every 1:30 x 8
1 Power snatch
1 OHS
1 Squat snatch