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-
Nanorosso 26.02.20 Workout
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"Omatoiminen WOD" Workout
A.
Row/Ab/Run 2min.2 rds:
9 Air squat
7 Ring row
5 Push upRow/Ab/Run 1min.
2 rds:
5 Deadlift
5 Hang muacle clean
5 Front squat
5 Shoulder press2-3 rds:
3-5 Power cleans + push jerk
1-2 Rope climbsMobility...
- Lunge complex
- Shoulder/Chest/LatsB.
Practice Handstand walk (15min.)C.
For time:
(Teams of 3)60 Clean and Jerks (60/40kg)
400m Team run
12 Rope Climbs
400m Team run
100 Barbell-Facing Burpees
400m Team run
12 Rope Climbs
400m Team run
60 Clean and Jerks (60/40kg) -
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Total workouts of the week Workout
Rest day, total workouts of the week 8 hours, x 5
Deload weekStrength & conditioning
Metcon x 1
Aerobic work x 4 - 165 min
Upper body strength x 2
Squat -Gymnastics
MU - 40
BMU -
BFLY - 30
BCTB - 30
HSW -Recovery
Sleep, 8+ hrs/week - 6
Avg. time to bed - 22:40
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2750 -
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Extra Credit 01-08-2020 Workout
- Global Foam Roll Hamstrings x 60s each
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale