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-
Warm up Workout
2min. Row/Bike/Run
2 rds:
5-8 Ring row
5-8 Push up
8-10 Air squat1min. Row/Bike/Run
Mobility...
Work on: Shoulder press
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17.7.2020 Workout
Voimatempaus
5 x 2 x 40-50% (Te)
Voimarive + raakarive + Raty
6 x (1+1+1) x 45-65% (Ty)
Rive + työntö samaan vauhtiin + työntö alas tiputuksesta
6 x (1+1+1) x 65 - 75% (Ty)
Vatsaralli 20 minuuttia. Työtä 40 sek. lepo/vaihto 20 sek.
Deadbud
Varpaat kahvakuulaan
Russian Twist
Suorinjaloin maastaveto, tanko + painoja
Lankku -
17.7.2020 WOD Workout
Running o'clock
AMRAP 10
Bar Muscle Ups
AMRAP 10
Handstand Push Ups
AMRAP 10
Power Clean 80/60kg -
Pull-up 6/6/8 Strength
Three sets of pull-ups with 6, 6, and 8 reps respectively. Add weight if possible.
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Ring dip 6/6/8 Strength
Three sets of ring dips with 6, 6, and 8 reps respectively. Add weight if possible.
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HOME WOD 24 Workout
WARM UP
10min cardio
Warm up hips and legs for 5-10minSTRENGTH/SKILL
3x max hold wall sit. rest 60sec between sets.
then..
4x30 calf raises. Rest 60 sec between setsWORKOUT
Hill sprints
1. find a hill
2. mark aprox 60 - 70 meters. (Good runner ? then 70m)
3. Do 4x all out effort sprints with 90sec rest between sets.
4. Every run should be maximum of what you can do. No pacing !!COOL DOWN
5 min calm breathing and foamrolling legs. -
160720 Workout
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OFF-SITE WORKOUT - 5x3min AMRAP Workout
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