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 24.12.2021 Workout
”Aaton aamujumppa”
5 rounds not for time
5 shoulder press @ 70%
3 wide grip strict pull ups
10 dumbbell lateral raises 10kg/5kg
then
3 super sets
5 strict full ROM ring dips
10 perfect push ups
15 floor presses (choose a weight that you can go unbroken the whole set) -
TCF 160219 Workout
#MetCon | 24’ (6 x 4’ Tabata) AMRAP of:
- push-up to Ts
- BB jumping squats (20/14 kg)
- double unders/single unders
- sandbag cleans (20/10 kg)
- V-ups
- DB farmer’s walk (24/16 kg)" -
Tempaus + thruster EMOM Workout
Superkids
1 min max burpeet
1 min max naruhyppy
1 min lepo
1 min max burpeet
1 min max käsipainotrhruster
1min max lepo
1 min max burpeet
1 min max leuanvedotNinjat EMOM until failure
min 1 max DU
min 2 max leuat
min 3 lepo
min 4 tempaus (20/30 kg)
min 5 3 x thruster (20/30 kg)
min 6 tempaus (22,5/32,5 kg)
min 7 3 x thruster (22,5/32,5 kg)
min 8 tempaus( 25/35 kg)
min 9 3 x thruster (25/35 kg)
...
until failure
Tai jos tempaus on uusi tekniikka 15 min samalla painolla. -
-
Kotikuntopiiri Workout
Supersets 3x10+10 the bench press+ push up
3 round:
10 weighted jumping lunges
10 t2b/variaton
10 seated shoulder press 5+5 (front/back) -
-
Kakola p*rkele Workout
Lämmittely:
3 kierrosta
hölkkää funikulaarista oikealle, graniittilinnan ohi, vasemmalle ja mäki ylös. Sieltä takaisin funikulaariin.
Lämmittele matkalla takaisin graniittilinnaa pitkin taka- ja etureidet ja olkapäät.Treeni:
4 kierrosta
Juoksu kakolanmäeltä alas serpentiinin kautta, portaiden kautta ylös
40 * kb deadlift (16 kg)
8* kb clean and jerk (16 kg) -
Strength Maintenance Strength
3 min DU practice
then 3 rnds
7 ring row
5 plyo push ups
10 hollow rock
3x 3 of
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch
6x3 Strict Press
with running clock perform a set at 000,200,400,600,800, 1000
Start at 40% of 1rm Jerk
*Reset after each rep, no tng -
conditioning Workout
3 min du practice
then 3 rounds of
7 bulgarian split squat e/s
5 kip swing
3 box jumps
24 Min AMRAP
15 TTB
10 DBL DB Box Step Overs 2x 25/17.5, 24/20
600m Run
- use the conversion chart in what's app if you are not using the assault runner -