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-
Jalkapäivä Strength
Strength:
Back squat 3x10 at 140kg
Bulgarian squat with double 32kg kb 3x8
Conditioning:
2-4-6-8-10 ring muscle ups + before every set 10x10m shuttle run with burpee at the end -
Valakyykkyä ja varpaat tankoon Workout
Laatua!
Superkids
8-7-6-5-4-3-2-1
-Valakyykky
-Tiukka varpaat tankoon
30 sek lepo kierrosten välissäNinjat
12-10-8-6-4-2
-Valakyykky, lisää painoa joka sarjaan
-Tiukka toes to bar
30 sek lepo kierrosten välissä -
6 rounds of: 10 weighted step ups (5 each leg), elevated med ball pushups x 10, L Pull-Upsx10 Workout
-
-
The mistress Workout
For reps..........
Two stations with three movements.........Station 1:
7 Box jump 24"
7 t2b
14 Alt kb snatches 24kgStation 2:
7 GHD situps
7 slamballs 12kg
7 kb thrusters 20kg each hand4 Minutes each station. Perform both stations two times with 1 minute rest between rotations. 19 minutes in total.
Score is total reps
-
Kettlebell & TRX double couplet Workout
1a. Goblet squat4x 12reps, high speed almost jumping when coming up
1b. TRX push ups 4x 8-10reps2a. One leg deadlift kettlebell 3x 10reps
2b. TRX tuck knee to elbow 3x 12repsFinisher 4x10 ab rollers 1min rest
-
1/25/16 Workout
Strength
7 Back Squats E3MOM for 15 minutes (225#)
60%-75%Metcon
8 minute AMRAP
2 Toes 2 Bar
2 Wall Balls
2 Burpees
444,666,888... -
VIERNES 220116 Workout
- Five sets of: Weighted Pull-Ups x 2 reps (20kg) Rest 30 seconds
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds- A. For time: 10 Snatches 42,5 kg 10 Snatches 45 kg 10 Snatches 47,5 kg 10 Snatches 45 kg 10 Snatches 42,5 kg
*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
**Time Cap = 25 minutesRest 10 minutes, and then…
B.
AMRAP 12'
15 Calories of Rowing
20 Push-Ups
25 Air Squats -
-
From the crypt Workout
5 rounds for time
- 10 pullups
- 5 deadlifts 60kg
- 5 kb push press each side 20kg
- 10 Lunges (kb in front rack, like goblet)
- 10 dips (Parallel bars - not rings)