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-
1-1-13 Metcon (11's) Workout
11 Exercises, :20 seconds on, :13 seconds off. 4 rounds each of:
-Pushups
-Squats
-Situps
-Pullups
-Box Jumps (24/20)
-Wall Balls (20/14)
-Burpees
-V Ups
-KB Swings (53/35)
-Double Unders (Singles: divide by 4)
-Plank Holds (:20=1 rep)Reps = 544
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Aerobic work & mobility Workout
60 min
A. Run for 30 min
33.00, 4.8 km
6.50/6.01 min/km
131/141
B. Shoulder recovery flow -
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Heavy Pullups & 2 short Metcons Workout
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26.10.2019 CF Workout
Tempaus + "Snatch Balance"+ valakyykky
1+1+1x70%x2, 1+1+1x73%x2, 1+1+1x78%x2
Rive + raakatyöntö + työntö
1+1+1x70x2, 1+1+1x73x2, 1+1+1x78x2 (työnnön %)
Etukyykky 1x3x70%, 3x3x75%
Accessory:
Yhden käden valakyykky DB/KB 3 x 12+12
Lisäpainolankku 3 x 40sek -
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KB Swing / Box Jump / Power Clean Workout
3-3-3-3-3
(Failed on the third rep of 220#)
Then
6 min AMRAP of:
1,2,3...
KB Swings (2pood)
Box Jump 25"
Power Cleans 110#I got 8 on the 8th round
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Bodaus sessio Workout
Super set
DB Bench press
Bent over barbell row
Lateral raises (db)banded tricep extensions
db bicep curl