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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Nanorosso 18.09.21 Workout
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EasyWOD 21.11.2022 Workout
Voima
E3MOM, 3rds
Wall Ball x10
-normaalia painavampi
palloWOD
PariWOD: You go, I go
Amrap 14min
14 slamball
14 squat to WB
14 WB push press
14cal row -
BBC Weightlifting - Week 37, day 4 (viikko 3) Workout
RECOVERY
45-60 minutes of zone 2 bike, row, ski, swim etc.
Zone 2 -sykealue on 60-70% maksimisykkeestä
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CONDITIONING Workout
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Home WOD 01-01-2022 Workout
A) NOTES
- Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
- Metcon: We've got a triplet of a run, some core work, and the strongman classic, the KB Windmill. Keep your pace as you move through these 4 rounds.
- Equipment: Medium weightB) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping JacksC) TABATA
Superman Hold x 1
Mountain Climbers x 1
RKC Plank x 1
Jump Squats x 1
Repeat this sequence x 4- So :20 work, then :10 rest. Rotate movement each interval until you have done 4 of each.
D) 4 ROUNDS FOR TIME
400 Meter Run
20 Hollow Rocks
5 KB Windmills each
– Goal: Sustainable pace, nasal breathing if possible, and shoot for even splits– Alternatives for Run:
400 Meter Row
100 Double Unders or High Knees
90 KB March totalTIME CAP = 14:00 Minutes
E) LIZARD POSE
5 deep nasal breaths in each positionAll video links found here
NO EQUIPMENT OPTION
B) WARMUP
As aboveC) TABATA
As aboveD) 4 ROUNDS FOR TIME
400 Meter Run / Or option from above
20 Hollow Rocks
:20 Side Plank from Straight ArmE) LIZARD POSE
As above -
Partner workout Workout
With a partner, complete 10 rounds each for time of:
- 10 burpees to touch
- 1 seated legless rope climb, 15 ft
*Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.