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-
Strength Strength
105 min
Upper body strength
- Weighted chin up 4x5x12.5
- Shoulder press 3x8x25
- Bench press 4x8x45
- Cable row
- Straight arm lat pulldown
- Lateral raise
- Face pull
- DB row
- Bicep curl Z-bar
- Bicep curl & press -
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Strength Strength
120 min
Legs
- Back squat 4x8x65
-Single leg RDL in smith
- Hip thrust
- Lunges
- Glute kick back
- Hamstring curl lying
- Hamstring curl standing
- Abduction
- Back extension
- Weighted sit up -
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Warm up and partner WOD Workout
2:00 easy cardio (bike run or row)
3 rounds
8 box step ups
8 air squats with 3 sec pause at bottomPartner WOD
For time
400m run (done together)
42 front squats 115/80
42 burpee box jumps 24/20400m run (done together)
30 front squats
30 burpee box jumps400m run (done together)
18 front squat
18 burpee box jumps400m run (done together)
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Laktinen kapasiteetti intervallit Workout
3 Kierrosta:
A1. 30s Pyörä/soutu
A2. 30s Wall ball
A3. 30s Kahvakuulaheilautus
A4. 30s Burpee + boksin päälle askellus60s Lepo liikeiden välissä.
180s Lepo kierrosten välissä. -