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-
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Warm up Workout
3 Rounds:
1:00 Cardio Machine
5+5 plate halos
10 plate good mornings (plate against chest)
20 plate hops
:20-30 Bar Hang
10-12 ring row or 3-5 strict pull up/chin up
5-10m lizard walking -
FRAN Workout
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4 kierrosta, 90sek välein Workout
4 kierrosta, 90sek välein
- 50% maksimi toistoitsta leuanveto tiukkana tai negatiivisena
- 30-50% maksimi toistoitsta käsilläaseisontapunnerrus tiukkana tai negatiivisena
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4 kierrosta, 1min lepo liikkeiden välissä Workout
4 kierrosta, 1min lepo liikkeiden välissä
8+8 askelkyykky eturäkissä taaksepäin askeltaen tempo 21X1,
5-8 leuanveto myötäotteella, 2011 -
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Clean High Pull + Hang Power Clean + Jerk Strength
Work up to a heavy complex of
Clean High Pull + Hang Power Clean + erk
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1min Max reps Power Clean & Jerk @60% of the complex. -
Power Clean Doubles Strength
WEIGHTLIFTING
Power Clean Doubles. Drop and Go.
EMOM x9
1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 (2-4 reps in the tank) -
RestDay! Workout
6:30 "Unknown" .... Some Devils Press
7:30 Accessory
8:30 Basic Endurance CrossFit12:00 Basic Endurance CrossFit
15:00 Basic Endurance CrossFit
16:00 Squat Clean Technique
17:00 Basic Endurance CrossFit
18:00 "Unknown" .... Some Devils Press
19:00 Basic Endurance CrossFit