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-
-
-
Pullups, Burpees, Cleans, THrusters and lunges Workout
20 Min Amrap
With 1 22.5kg DB
10 Pullups
10 Burpees
5 Hang Cleans 22.5kg DB (right hand)
5 Thrusters 22.5 DB (Right hand)
5 Hang Cleans 22.5kg DB (left hand)
5 Thrusters 22.5 DB (left hand)
10 Lunges w. 22.5 DB -
-
-
-
-
Warm up, WOD and cool down Workout
3 rounds
10/8 cal bike or row
10 good morning
10 DB push pressSpend 8:00 warming up pull-ups thrusters.
EMOM x 15
Min 1: 10 burpees
Min 2: 10 pull-ups
Min 3: 10 thrusters 95/65Cool down
5 rounds
1:00 easy row or bike
Farmers carry up and down gym (lightweight) -
Wednesday Cool down Workout
2-3 min light cardio
1-2 min forearm streching R/L
1-2 min banded bully R/L
1-2 min banded tricep strech R/L -
TFW Helsinki Week 4, Thursday Voima 2 Alakeho (19:00) Workout
Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).
TFW VOIMA 1
A1 KB SA Squat 3 x 5E (10kg all sets)
B1 Dead lift 5 x 5 (max bar and 10kg)
C1 KB Lunge Walk 3 x 5 E (8kg KB) Last Set: 10kg
C2 KB SL RDL 3 x 5E (8kg KB) Last set: 10kg
C3 TRX Knee Tuck 3 x 10
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.