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 André Workout
WOD ANDRÉ (2.1.2019)
In pair do a total reps of 1442 Air Squats (Blåbærfjellet), with weightvest (9/6 kg) or additional weights (KB/DB/Plate - 10-6 kg / 5-2,5 kg)
After 200 reps do 2 Ball Clean (20/14 lbs)
After 400 reps do 1 Ball Clean
After 600 reps do 20 Ball Clean
After 800 reps do 19 Ball Clean
After 1000 reps do 2 Ball Clean
After 1200 reps do 1 Ball Clean
After 1400 reps do 20 Ball Clean
After 1442 reps do 19 Ball Clean(Timecap: 45 min)
Both should do the number of reps of Ball Cleans but the Air Squats are divided however between both athletes. For example after 200 reps, both athletes should do 2 Ball Cleans.
Both can do Air Squats at the same time but not the Ball Cleans.
If you do it alone then do 800 Air Squats and the Ball Cleans accordingly.
Scaling options: Do Air Squats without additional weights or do 1442 reps in team of 3 or 4.Use the hashtag #wodandre on social medias.
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Split Jerk Strength
7 sets of Split Jerk:
Set 1: 3 @ 68% of 1RM Split Jerk
Set 2: 2 @ 72%
Set 3: 1 @ 75%
Set 4: 2 @ 72%
Set 5: 2 @ 75%
Set 6: 1 @ 80%
Set 7: 1 @ 85%
*Rest as needed between sets. -
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KAHVAKUULA RUUVIKATU Workout
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30.3.2024 Strict RMU Workout
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18.5.2024 Juoksu Workout
Mikä on sinun tavoite?
https://arkisto.lekiyu.net/home/files/Cooper-taulukko.pdf
Ohessa myös tasaisen vauhdin taulukko, josta näet kierrosvauhdin.
https://www.vaajakoskenkuohu.fi/@Bin/855379/COOPER+tasaisen+vauhdin+taulukko.pdf
Juokse tavoitteesi mukaista vauhtia kierros ja pidä kierrosten välissä minuutin tauko.
Toista tämä niin monta kertaa, että tavoite matkasi täyttyy. Esim. 2400. 6 x 400m / 2.00 Work 1:00 Rest -
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Functional Bodybuilding Workout
A, Strength: 4 sets
-Mixed Rack DB Split Squat x 6/6 (front rack+farmer)
Rest 60 sec
-Sliding Leg Curls x10-15
Rest 60 sec
-Banded Hip Adduction in Supine x 10-15 / leg
Rest 60 secB, In Teams of 2 (Relay style)
6x 2:00 mins for max rep / 1:00 rest btw-Sled / Sled Drag (sprint / @light)
-Barbell Back Rack Lunge + 10 m Carry (front Rack)
-Bike (:20-30 sec sprint / person)
