Just what the doctor Rx'd Workouts
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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-
10 rounds, every 90 seconds: 5 DL, 5 Hang Power Clean, 5 Wall Ball throws (20 lb med ball - 10' target) Workout
This was a modified version of the on the minute with dumbells at 60% of BW for 5 DL, 5 HPC, 5 PP.
I didn't have too much time to workout, warm up or anything.. so I did this made up WOD and it was a nice change.
I changed it up to be BW barbell, (135 lbs) all unbroken for speed, then recover for the next round of:
5 DL (135 lbs)
5 HPC (135)
(put weight down and go to wall)
5 Wall Ball throws with a 20 lb ball to a 10' target
The first round and last round I did 10 wallball reps... I knew this would not give me enough time to recover after the first round and I changed it to only 5 reps. I did occasionally do 6 or so and I did 10 the first and last round, but this was a good rep scheme.
I liked this WOD... possibly I could have done more rounds, and NOT done the 10 reps to start and end with. Good speed, technique, and it's a good weight for me to use and crank out reps with. I might be able to do 145 as well next time, especially if I used bumper plates and could drop it after I'm done. -
Henkeli 151119 Workout
Optional:
Treenaa sun kehityskohdeliikettä 5-15min (kässärit, muscle up, pistoolit, raakanostot)On the minute x5
5-15 hspu (ennemmin 5 yhdellä abmatilla kuin 10 kahdella)
Straight to:
On the minute x3
1-3 Excentrict hspu 5 seconds down. Decifict if needed
Straight to:
On the minute x3
wall climb + 10-20s hs hold on the wallMetcon: 10min Cindy
target: onnistuneet kippileuat. Jos kippileuat ei suju, ota leukojen tilalle kippiheilunta. -
WOD 02/05/19 Workout
AMRAP 20'
25 Sit Up
20 Russian Kettlebell Swings 32/24
15 Wall Ball Shots
10 Alternating Reverse Lunges with KB
5 Pull-Ups -
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Warm up Workout
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WOD, warm up Workout
For 10 minutes:
200 m row or ski
10 banded pull throughs
10 banded behind the neck press
10 diagonal band pull aparts
10 scap push ups
10 squat thoracic rotations
then:
EMOM x 5 (with empty barbell):
5 front squats + 5 good mornings + 5 romanian deadlifts + 5 muscle cleans -