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-
Ninjat 14-16v WOD Workout
Parin kanssa yhteensä
5K row
Toinen tekee
3 x aurinkocobra
3 x aurinkokissa
20 sek L-pito
20 sek pöytäpito
20 sek vastaoteroikunta -
IRON1 Strength
EMOM10
-shoulder press+ push press+ push jerk*start with empty barbell. Increase weight every other minute.
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Saturday Warm up Workout
Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 air bike + 1:30 ski erg
5 inch worm with push up
5+5 lunge elbow to floor strech
10 wall squats
5 barbell power snatch + 5 barbell ohs
5 power cleans + 5 thrusters
:30 wall climb holdSkill / Wod Prep
Lets Pracitse some double unders, then wall walk movement
Then practise Free Handstand Hold / walkings
1) Kick to Handstand against wall x 5-7 reps
stay few seconds next to wall, come back down and do it again.
goal is to find just about right speed to go to that HS Hold
"prepare to go hs hold without wall, so it wouldnt go over"
2) Some HS hold playing againts wall/free holds. take the other leg off
from the wall, then both and find some balance (2-3 times attempt)
3) Shoulder taps on wall climb hold, 2-3 sets of 15-20 reps.
we want to feel how to change weight hand to hand and get stimulus to
HS walking.
4) HS walking practises for sometime. Try to get some steps and meters in. -
EASYWOD 25112019 Strength
-Pystypunnerrustekniikka (shoulder press)
-Vauhtipunnerrustekniikka (push press) / 3 x 5
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Conditioning 06-09-2020 Workout
4-5 rounds for quality
6 Bent Press total
8 Single Arm Overhead Reverse Lunge
10 American Swings
24 Double Unders -
Strength finalizer Workout
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Warm up Workout
2 rds:
1min.: Row/Bike/Run
5 Walk out + Push up
10 Air squat1 rnd:
5+5 Spider lunge w/ twist
5+5 Up/down dog
5+5 Scale w/ stretch2 rds:
6 Snatch grip Deadlift
6 Muscle snatch
6 Overhead squat
6 Press behind neck3x 3-position power snatch
Add weights...Mobility...
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Power snatch 8rm Strength
-Touch&go
Wu: Every 90secx10 (build up)
R1-4/powersnatchx3
R5-8/powersnatchx2
R9-10/powersnatchx1+1
-Rest 2-3min before 8rm set -