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-
WOD 10/07/20 Workout
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Warm up and strength Strength
5 min light cardio (bike, row or run)
Then barbell warm up (empty barbell)
2 rounds5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good morningsStrength
Clean and jerk
EMOM x 10
1 squat clean
1 hang squat clean and jerk- try to increase weight 3-4 times throughout.
- barbell must not touch ground between squat clean and hang squat clean.
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Ei kättä jalkaa eikä yhtään leukaa Workout
A.
5 sets:
6 Frontsquat (2 sec pause)
12 DipB.
4 sets:
8+8 Bulgarian split squat (2xKB)
8+8 One leg ham raiseC.
5 sets:
10 Strict HSPUD.
5 sets:
10 Bicep curl (barbell)
10 Skull crusher (DB)E.
Core
2xTabata -
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Row 10 minutes Workout
Row for 10 minutes, try to keep a steady pace.
Result as meters and/or calories. -
Aikaa vastaan: 20 → 2 BikeErg / wall-ball / SkiErg / kp-tempaus Workout
Aikaa vastaan:
20-18-16-14-12-10-8-6-4-2
- BikeErg (cals)
- wall-ball 3m (N 6kg / M 9kg)
- SkiErg (cals)
- käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)