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-
-
Conditioning + tekniikka Workout
BikeErg 30 min (moderate)
- 450 cal (900cal/h)Tekniikka 3 x 10min:
1) DU
2) Bar muscle-up
3) kipping HSPU -
Main site Friday 250110 Workout
For time
- 400-meter run
- 15 burpee box jump-overs
- 10-calorie bike
- 6 alternating dumbbell snatches
♀ 20-inch box and 50-lb dumbbell
♂ 24-inch box and 75-lb dumbbell -
-
-
11.1.2025 Workout
1) Snatch
A) WU
E3MOM X5:- 1 Snatch Pull + 2 Hang Power Snatch
2-3 Seated Box jump
alota tyhjällä tangolla ja nosta vähän kierrosten edetessä
B) E2MOM X9
- Set 1-3: 3 Power Snatch @70-75%
- 4-6: 2 Power Snatch @75-80%
- 7-9: 1 @80+
C) Snatch Pull
- 4x2 @110-120%20MIN Amrap
- 7.5m Front Rack Lunge
- 8 Bar Facing Burpee
- 7.5m Front Rack Lunge
- 4-6-8-10-12etc. T2B
*eli kaikki muut liikkeet pysyy samana joka kiekka, mutta t2b toistot kasvaa kahella joka kierros.
3) Optional ACCESSORY
3-4 Rounds For Quality: -
Joonaksen Hyrox Workout
-
11.1.2025 Workout Warmup Workout
Warm-up
5:00 Echo Bike increasing pace (easy to moderate)
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight on the power snatch
* 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
EMOM 6 @ increasing pace
1) 12/8 (cal) Echo bike
2) 4-8 Toes-to-bars + 1 Power snatch @ workout weight -
-
11.1.2025 (AM) Workout
1)Skill
For 15min Practice HSW
esim:
- 7.5m + 7.5m Fast
- 15m Walk with 2x pirouette
- HSW Ramp
- Backwards HSWEMOM 12
1) 20 Double crossover / 30 Single cross
2) 3 Wall Walk + 3 w.f.Hspu / 1 Set of s. Hspu
3) 5-10 bMUMETCON
9 Rounds:- 6 C2B
- 6 Barbell Reps* @30kg
- 4 Burpee To Target Rest 30sec between rounds
Rounds 1-3: Power Snatch
4-6: Thruster
7-9: Power C&JACCESSORIES
3-4 Rounds For Quality:
- 1 Set of Barbell Z-Press (2 RIR)
- 10-15 Lu Raise (2xPlate)
- 15-20 Banded Face Pull *Rest as needed
