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-
Gymnastics + weightlifting + strength Strength
170 min
Warm up + COS 20 min1.HSW
- 15 m2.BCTB
- Bfly 3x10
- Box 2x8
- KS+BCTB 4x5
- BCTB+hollow 10x13.Strict HSPU strength
A. Box pike HSPU 4 x Max effort
- 4 kg x 3
- 3 kg x 3 2 3B. Box Pike HSPU negatives w/ deficit 3x5
- 5 s. down
- 10 kg plates4.Front squat
A. Build to max set of 4 for the dayB. 3x4 @ 90% of todays max
- Rest 2-3 min between sets5.Hang power snatch cycling
A. Every 90 s. for 8 rounds:
5 Hang power snatches
- 30 30 32.5 32.5 32.5 32.5 35 35 kg6.Accessory
A. 3 sets:
10-12 Seated DB Press - 10x25 8x25 11x20 lbs
8 Horizontal T-bar row - 30 35 35 kg -
Kotitreeni WOD Workout
WOD
20min. emom
1. 5-10 hang clean & jerk per arm
2. 10-20 KB/DB back squat
3. 10-20 sumo deadlift high pull
4. 2-4x turkisk get up
5. rest -
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100 Burpee Pullups (bar at 1' beyond yeach) Workout
12:15
I did this with VERY little warm up to just bang out a fun somewhat fast paced WOD. -
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Relay WOD 2 Workout
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122812 Workout
Strength/Skill
Power Snatch -
65% x 3 x 1 @ 75
70% x 3 x 2, @ 80, 85
75% x 3 x 1 @ 90Power Clean -
65% x 3 x 1@ 115
70% x 3 x 2, @130
75% x 3 x 1 @ 145Power Jerk -
65% x 3 x 1 @ 100
70% x 3 x 2, @ 110
75% x 3 x 1 @ 125WOD
for time:
15 thrusters (115#/75#) scaled to 95#
25 C2B pullups/pull ups
10 thrusters
20 C2B pullups/pull ups
5 thrusters
15 C2B pullups/pull ups