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-
EASYWOD 29062020 Workout
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thrusters pullups sprint Workout
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temposoutu ja pistoolitabata Workout
Superkids
Tempo soutu + pistooli intervalli
8 kierrosta
20 sec tempo soutu, 1 sek veto, 1 sek pito, 5 sek palautus
20 sec lepo
20 sec pistooli, skaalaus
20 sec lepoIntervallit jatkuvat niin kauan kunnes 300 m on soudettu.
Ninjat
Tempo soutu + pistooli tabata
8 kierrosta
20 sec tempo soutu, 1 sek veto, 1 sek pito, 7 sek palautus
10 sec lepo
20 sec pistooli, skaalaus
10 sec lepoIntervallit jatkuvat niin kauan kunnes 600 m on soudettu.
Tulos: pistoolikyykyt
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Hiukin kevyt jumppa Workout
8 x Every 3min, alternating between A and B
A)
15/12 cal ski/bike/row
9 Double DB/KB Push Press
3-6 pull up/c2b/muB)
6 Power Snatch/Power C&J (40-50/30-35kg)
9 Bar over Burpee
12 Abmat Sit-ups -
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Warm up Workout
5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold -
Warm up and strength Strength
3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast paceBurgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch + OH squat
* go through each movement a couple of time and explain form.Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squatStrength and skill
Every 1:30 x 10
1 Power snatch + 1 OH squat
* increasing weight every 2-3 rounds -
Warm up and strength Strength
3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace
Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch + OH squat
* go through each movement a couple of time and explain form.
Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squatSnatch
Every 1:30 x 8
1 Power snatch
1 OHS
1 Squat snatch -
50-40-30-20-10 Workout
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TCF 160412 Workout
#MetCon | 1 round for time of:
- 20 sprint (10 mt) + burpee complexes
- 20 BB deadlifts (30/16 kg)
- 20 crawl (10 mt) + kneeling complexes
- 10 SB cleans (20/10 kg)
- 20 SB overhead farmer’s walk (20/10 kg) (10 mt) + tuck jump complexes
- 10 BB hang power cleans (30/16 kg)
- 20 bear crawl (10 mt) + pike push-up complexes
- 20 SB shoulderings (20/10 kg)
- 20 zigzag sprint (10 mt) + 10 single unders complexes
