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-
Rest day Workout
Total workouts of the week x 7, 14 hours
Metcon: ke, pe
Aer: ma, to 30+60 min = 90 min
Squat: 3290 kg
Rehab: ti, laGymnastics:
C2B 70
Pull up -
T2B 50
HSPU 50MU ma, ke, pe 13
BMU ma, ti, pe 32
Bfly -
HSW ma, ti, ke, peSleep 4/7, avg. 23:00
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Basics Class - burpee, KB-swing, dip, pullup Workout
Burpee - tech
KB-swing - tech
dip - Level Method testing
pullup - Level Method testing
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Conditioning Workout
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Total workouts of the week Workout
Rest day, total workouts of the week 13 hours, x 7
Metcon: ma, ti, ke, pe, la
Aer: ke, to - 30 + 60 = 90 min
Squat: 1560 kgGymnastics:
C2B 65
Pull up -
T2B 60
HSPU 90MU ke, pe 6
BMU ma, la 27
Bfly ma, la
HSW ti, pe, laSleep 4/7, avg. 22:40
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Jacked gymnastics + CF JKL wod Workout
Morning: 20 min
Aerobic work
1 min walk/1 min run
3 km, 7.02/4.51 min/km
120/160Evening: 120 min
1.JG scaled 12.6.2018
A. Complete:
- 45 s. floor planche lean with ext. rot.
- 20 reps LYTP
- 60 s. UB hollow hold
- 60 s. arch hold
- 20 palm push up
- 20 wrist ext. push upB. 3 rounds:
- 10 x HS tuck press
- 10 x HS straddle press
- 10 x HS pike press
- 10 x kick to split leg HS2.Own skill
A. Bfly pull up practice for 20 min
- 10 sets of 3-5 reps3.CF JKL wod 12.6.2018
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Kipping HSPU every 30s. Workout
Start at 1 every 30s. When you will get hspu:s easier do 2 at every 30s. Etc.
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100 x C&J with a twist Workout
For time:
100 x Kettlebell Clean & Jerk 24 kgStart every minute with 15 double unders (including the first).
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2 Mile Sprint Ladder Workout
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