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
Partner wod ( You GO , I GO )
In 9 mins
50 cal row
The AMRAP of :
50 shoulder taps in partner HS Hold (total reps)
50 Wall ball @9/6kg
50 Double under/ each person
Goal : 1+ round in AMRAP2 mins REST
In 9 mins
50 cal row
Then AMRAP of :
30 V-up
30 Box jump@60/50cm
30 Db push press @2x22,5/15kg
Goal : 2+ rounds in AMRAP2 mins REST
In 9 mins
50 cal row
Then AMRAP of:
10 strict Pull up/ 10 bar mu rx+
10 Devilpress @2x22,5/15kg
10 Dumbell Box step over @60/50cm @2x22,5/15kg
Goal / 3+ rounds in amrap -
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Jonne Koski: Strenght progression Day 3 Strength
A. Maastaveto 5x5x65%
B. Tukiliikkeet
21-15-9 toistoa: kahvakuulaheilautus ja boksihyppy aikaa vastaan. Keskiraskas kahvakuula.
3x 1min lankkupito / 1min lepo -
PK Row & DU Workout
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WOD Workout
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SUNDAY FUNDAY Workout
AMRAP 20MIN
18 deadlift
16 back squat
14 hang power clean
12 front squat
10 push jerk
EVERY 2 MIN FROM 0 MIN: 20 DU@50/35kg
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Weightlifting Workout
Part A).
Skill Primer
Pause Muscle Snatch, BTN Push Jerk & OHS
(5-8 sets x 2+2+1 / 0:02 pause just off the floor)Part B).
Snatch High Pull & Low Hang Snatch
(8 sets x 1+2 / 60%-75%) -