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-
Ninjat 14-16v WOD Workout
Parin kanssa
80 KBS
40 box step over with 1 kb
40 Goblet squat
40 Box step over
40 1 hand Clean+FS16 kg kuula
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C. Conditioning - Singled Out Workout
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Alternating Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest -
B. Tempo Front Squat Strength
On the Minute x 9:
1 Tempo Front SquatTempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand -
A. Silverback Primer Workout
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side- empty barbel ** 24kg KB
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Gymnastics + strength + conditioning Strength
170 min
Warm up + COS 25 min1.HSW
- 15 m2.BCTB
- BFLY x 35
- KS+BCTB 4 x 5+5
- BCTB+hollow 8 x 1
- BCTB+BFLY 2 x 13.Strict HSPU strength
A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
- 4 3 3 3B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
- 10 kg plates 1 x 5
- No def. 2 x 54.Front squat
A. Build to max set of 3 for the dayB. 4 x 3 @ 90% of today's max
5.Metcon
A. Every 4 minutes for 4 rounds:
16 DB Snatches (unbroken) - 15 kg
200 m Row
- Go hard every round, but faster each round!
- Times: 1.31, 1.27, 1.25, 1.216.Accessory
A. 4 sets:
10 Ring face pull
15 DB Lateral raises - 10 10 10 10 lbs -