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-
Skill amrap 12 Workout
Amrap 12 min
Every minute 3x wallball1-2 rope climb
3-4 wall climb
5-6 T2B/R
7-8 Ring row
20 DU/ 20 s dip hold -
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Kotitreeni WOD Workout
WOD
every 3min. for 6rds
30xDU/SU/jump over object
20x KB/DB swing
10x up down -
5.9.24 Strength
BENCH PRESS
6-6-6-4-4
4+4 rope pull ups (vaihda ylempi käsi) after each set- rest as needed
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Gymnastics + weightlifting + strength Strength
145 min
Warm up for 20 min1.BFLY/CTB
- BFLY x 45
- BCTB x 10 (singles)
- KCTB x 5 x EMOM62.WL
A. Snatch pyramid work
1x3x80 % - 44
1x2x85 % - 47
1x1x90 % - 50
1x3x85 % - 47
1x2x90 % - 50
1x1x95 % - 52
- New set every 90 s.B. Snatch consistency work
15 Squat snatch x 65 % for time
- 36 kg
- 2.333.Pause front squats
Every 2 minutes x 4
1 Pause front squat
- 50 55 57.5 60 kg4.Accessory
40 s. work, 20 s. rest x 3 rounds:
1. Landmine rotations with split jump - 10 kg
2. Chinese plank (posterior chain)
3. Plank hold + rotation to side plank, alternating -
Torsdagskul Workout
4 rds:
- 1-2 rmu
- 10m hswFront squat:
- 4x2 @90% (135kg)
- 1x1 @ 95% (145kg)EMOM 10’
- 5 shspu
- 8 s pull-upsRest 3’
EMOM 8’
- 8 t2b (3 varv)
- 10 v-ups (5 varv)Rest 3’
EMOM 10’
- 8 cal ass bike
- 6 bbjo (7 st nästsista, 8 st sista varvet) -
Back at the office Workout
20 min for quality. 16kg KB
10 KBSDLHP
10 Goblet Squats
300 m suitcase carrySuitcase carry was difficult
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