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-
Conditioning Workout
3 sets with weight vest.
In 4mins do:
500/400m Ski Erg
then in the remaining time:
4/3 Rope Climbs 4m
AMRAP Burpees
- Rest 2mins btw sets -
Nanorosso 22.11.21 Workout
Amrap 3' x 5 rounds
4 devil press dumbell 22.5kg
6 ttb
24 double under
Rest 1' tra ogni round -
C2bike&DB Hang powersnatch Workout
A)C2bikex1000-800-600-400-200m
B)1arm DB Hang powersnatchx50-40-30-20-10/free hand shifts (DB16/10kg)
Timecap 20min -
Benchpress Workout
Close grip benchpress 3x8
3 rounds
Bike 15cal
Pull-up 15
Bike 15cal
Push-up 15
TTB 15
HS Walk 15m -
-
Basic WOD Workout
Shoulder to overhead technique
*Ylöspäin työntävät liikkeet: push press/push jerk/split jerk..
*Pilkotaan liikkeet pieniin osiin ja käydään läpi näitä tukevia harjoitteita.
*Jokainen suorittaa omalla tasollaan!WOD
15min
Max cal erg
EMOM2:30: 5 push up+10 sit up+15 air squat*Hae 15 min aikana maksimi kalorit ergolla, 2,5 minuutin välein suorita 5 punnerrusta + 10 istumaannousua + 15 kehonpainokyykkyä. Huom. treeni alkaa punnerruksista.
*Pyri tasaiseen työskentelyyn! -
-
WOD Workout
7' AMRAP
1-2-3-4...etc reps of:
pike push up
KB sumo deadlift high pull
one legged stand up from box (/side) -
3 rounds for quality Workout
-
Conditioning Workout
2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3/3 Kb snatch @24/16kgB:
9 Jumping squat
6 devil press@2x15/10kg
30 Double underGOAL : 2+ rounds in each amrap
