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-
Tabata - Manmakers Workout
20 secs of work and 10 seconds of rest for 8 total rounds.
Work sets will be man-makers. With a dumbbell in each hand, from the standing position, squat down, step out and perform a push-up, do one renegade row on each hand, then step forward and perform a clean to a thruster.
Only record fully completed reps in each working round. Your score is the total number of reps completed over the 8 rounds. -
Strength & Skills Strength
Total 105min
A. WU 500m row, 2 rounds: 20 abs, 20 backs, 5 wall ball, mobilityB. Strength
1. Vauhtipunnerrus edestä up to max + 2 x pitkäsarjaKyykky tak nousu 5 max
Kyykky kulmastoppppari nousu max > vaihdettu hyvää-huomenta -kyykky yhdistelmään
5x30 5x35 5x40 5x40 5x42.5Tankojumppaa: tempausveto-hyppy + tempaus 2+1
D. Post WO: Rauhallisia spurtteja 20-30 m + kävelyitä
10 x 30mC. Skillwork
KPU practice for 15min
Quality & reps
Sarjat x 4, toistot 11, 10, 8, 8 -
Olympics & strength Strength
Total 100min
A. WU 500m row, 2 rounds: 20 abs, 20 backs, mobilityB. Olympics
TankojumppaRinnalleveto pukeilta up to max 6 x 3-1
Muutama työntö ykkösinä, 4x1
Tempausveto 5cm koroke jalkojen alla 5x 4-6 90-110% te
Vatsaa, kylkiä, taivutuksia 4x15:
weighted situps 15kg, X-kierto penkiltä, puolapuut, kahvakuulataivutus
D. Post WO 500m row
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Race against time.... Workout
Perform the following sets against a running clock consecutively without any rest between. Immediately upon completion of one set move on to the next.
For max reps:
3 Minutes of Shoulder to Overhead (205/135 lbs)Immediately followed by…
Three rounds for time of:
5 Squat Cleans (205/135 lbs)
50 Double-UndersImmediately followed by…
Four rounds for time of:
6 Ground-to-Overhead (155/105 lbs)
12 BurpeesImmediately followed by…
Five rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups -
CFK EMOM 161214 Workout
15 min EMOM
5 clean 60 kg
5 wall ball24 x 60%
Back squat
6 x 4 x 85 kg
Deadlift
6 x 4 x 95 kg -
Triplet of: Dumbell Bench press (BIG ROM)x10, Pullups (strict), alt leg high toe taps on bench x 50-60, rotator cuff x 6-10 Workout
Triplet of:
Dumbell Bench Press (Big ROM & Slow) x 10
Pullups (strict) x 10)
alternating legs high toe taps on bench for 50-60 reps
rotator cuff rehab move x 6-10 -
triplet of: weighted back extensions x 10, dumbell front squat x 10, :20 L sit hang Workout
Perform 5-8 sets of the following triplet:
weighted back extensions x 10 (Full ROM slow and steady)
dumbbell front squat x 10
:20 second holds of L-sit from pullup bar -
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