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-
Longer triplet Workout
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2 x Metcon Workout
00:00
1)
3rounds,
10 power snatch 40/30kg
15 burbee over bar10:00
2)
3rounds
10 thruster 40/30kg
50 DU(Target under 5min, Time cap 8min)
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Warm up Workout
3 min cardio machine
then
2 rounds
30 sec on / 10 sec off
One arm swing (R/L)
Single arm KB OH HOLD (R/L)
Single leg RDL (R/L)
Reverse Lunges (R/L)
(use light weight)
Skill / Prep
KB Windmill 5 min (warm up with light/moderate weight 5+5 reps twice)
KB Snatches 5 min (warm up with light/moderate weight 5+5 reps twice) -
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Warm up Workout
2 rounds
2:00 cardio machine
10 scap pull ups
10 ring row
12 single leg dumbbell RDL R/L
12 half kneeling single arm dumbbell press R/L
-then-
2 Rounds (w/ empty bar)
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Shoulder Press
5 Power Cleans & Push Jerk -
Alkavalla 3 minuutilla 24min ajan Workout
Alkavalla 3 minuutilla 24min ajan
- Soutu/pyörä/hiihto
- 6-8 cluster (rinnalleveto+työntö) + 8-12 yleisliike tangon yli