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-
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Bench press juggernaut 10 nr1 Strength
A: 8min emom: 3x banded squat jump
B: Bench press 10x5, sista setet Amrap
C: 5x 2x snatch DL + 1x snatch pull
D: Front squat 3x5
E: Incline lat pull downs 3set
F: sled sprint 6x2x10m -
The mix Workout
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“Neat” Workout
AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts (225/155)
9/7 Calorie Assault BikeKilos – (102.5/70)
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Rower love Workout
2000m pace: 1:48-1:55/500m
Rest 1:30
500m pace: lowest that you rowed 2000m.
3x
Rest 1min between sets -
Sunnuntain jumpat Workout
Ylläpitoa
Rive ja työntö 3+1@60kg, 70kg ja 80kg
2+1@90kg, 1+1@100kg,110kg ja 120kg, työntö ei onnistunut 120kg
Tempaus 3x60kg ja 70kg, 1x80kg ja 85kg, 90kg fail
Etukyykky 2x110kg,120kg ja 130kg. -
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Gymnastics + conditioning Workout
130 min
1.MU
- 11x1 +2x22.Metcon
A1.AMRAP6
6 CTB
6 (cal) Bike-erg
Reps: 6 rndsRest 3-minutes
A2.AMRAP8
Buy-in: 1200m Bike-erg
+
AMRAP in the remaining time
8 pull up
10 Wall ball @ 9/6 kg
Reps: 5 rnds + 3 repsRest 3-minutes
A3.AMRAP6
8 HSPU abmat
8 BJO
8 cal row
Reps: 3 rnds + 19 repsRest 3-minutes
A4.AMRAP8
Buy-in: 800m row
+
AMRAP in the remaining time
8 TTB
10 Wall ball @ 9/6 kg
Reps: 4 rnds -
Sunnuntaihumppa Workout
With partner, split reps (YGIG), for time:
90 sit-ups 15/10kg
50 hang squat snatch 50/35kg
80 lunges 50/35kg
110 slamball 20/15kg
60 front squats 50/35kg
60 power cleans 50/35kg
160 cal row
60 wallball 9/6 kgTC: 40 min
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