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 warm up Workout
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Pn-reenit Workout
Voimatempaus+1/4vala allepud+vala
20kgTempausallepud+vala
27kg saakkaTempaus lantio+vala
31kg saakkaTempaus pp+tempaus
36kg saakkaKaikki tempaushommat tuntu tänään varmoilta, mikään ei lennelly! 🥳
Voimakääntö+vauhtipunnerrus+työntö 1+2+1
25kilosta 35kiloonRive pp+rive+etukyykky+työntö
35,40,44,45Loppuun sally ja nopea vatsajumps
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"ASSAULT 5 STAR POWER" Workout
5 Rounds for Time
10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike -
Pull Workout
A: Weighted ring chin ups Supinated 5x5
B: For time:
5-10-15-20-25-20-15-10-5 Rkb swing
C: DB biceps curls 2xMax -
08.03.2025 Workout
HSW Practice
A) 15-20min HSW Skill Practice
*esim. piruetti, ramppi, hsw hold, free hspu...B) EMOM 12:
1) 45s Ski (easyish)
2) HSW Ramp or HSW Walk With obstacle and/or Pirouette
3) 20-30 Crossover DU
4) RestEMOM 40:
1) 12 Cal Echo
2) 5 SB Clean (Heavyish)
3) 15 Cal Row
4) 20 GHD
5) RestAccessories
A) Grip Strength
3-4 Rounds For Quality:- 45-60s Barbell Wrist Roller with Hanging Kettlebell
- 10 DB Forearm Curls
- 30s/30s KB Suitcase Hold (Raskas kuula) *rest as needed
B) Upper Body
3-4 Rounds For Quality:- 10/10 KB Gorilla Row
- 1 Set of Banded Pull Up
https://www.instagram.com/ckatzfit/p/Czo-jGvOSjh/?img_index=1
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08.03.2025 Workout
Skill Practice
A) 15-20min Skill Practice
*esim.HSW, Hspu, bMU yms.B) EMOM 12:
1) 45s Ski (easyish)
2) 1 Set of Skill Movement (esim. Kipping pull up, hspu, rope climb, c2b...)
3) 30-40 DU
4) RestEMOM 40:
1) 12 Cal Echo
2) 5 SB Clean (Heavyish)
3) 15 Cal Row
4) 15-20 GHD
5) RestAccessories
A) Grip Strength
3-4 Rounds For Quality:- 45-60s Barbell Wrist Roller with Hanging Kettlebell
- 10 DB Forearm Curls
- 30s/30s KB Suitcase Hold (Raskas kuula) *rest as needed
B) Upper Body
3-4 Rounds For Quality:- 10/10 KB Gorilla Row
- 1 Set of Banded Pull Up
https://www.instagram.com/ckatzfit/p/Czo-jGvOSjh/?img_index=1
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3 rounds cardio circuit Workout
3 rounds for Quality:
- 10 GHD sit-ups
- 10 GHD Back extensions
- 20 (10 per side) Seated Twist
- 5/5 WindMills -