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-
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Just another amrap Workout
15 min amrap
- 10 pullups
- 10 burbees
- 10 k2e
- 3 dl 80kg
- 10 kb swings 16 kg -
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Olympics, skills & metcon Strength
105 min
Warm up
A. Skillwork: HS/HSW practice for 15 minB. Every 90 sec, for 15 min (10 sets):
Snatch x 1 rep
25 27.5 30 32.5 35 35 37.5 37.5 40 42.5 x xC. Every 90 sec, for 9 min (6 sets):
Clean & jerk
25 35 40 45 50 55D. 3 sets of: seated strict shoulder press x 3-4 reps
4x30 3x32.5 3x32.5E. 5 sets of:
HSPU 5 kg plates x max reps: 9,9,8,7,6 = 39
Row 700 m
Total time: 22.10
157/169rest 5 min
F. C. fron Invictus January 24 2015
Complete rounds of 12, 9 & 6 reps for time of:
125 lb OHS > 30 kg
C2B
Results: 3.29, 3.10, 2.51 = 9.30
Total HR 156/185 -
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Boksei ja leukoi jälkkäriks Workout
75x boksi, 50x leuka, saa pilkkoa ja skaalata miten haluaa kunhan täydellisiä
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Soutu + valakyykky Workout
Pariwod aikaa vastaan:
Molemmat tekee 5 kierrosta, toinen tekee, toinen lepää
Super kids
100 m soutu + 10 valakyykkyä (kumppari/ tanko)
Ninjat:
200 m soutua + 10 valakyykkyä (15/20 kg)
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NK CrossGym 20151102 Workout