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-
CFS Juha Workout
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13.6.2024 Juoksu Workout
Alkuverryttely: 800m hölkkää + venyttelyt + 400m tavoitevauhdilla.
Lepo 3-5 minuuttia.
8 x 200m 4-7 sekuntia tavoitevauhtia kovempaa. Lepo 1:30.
Lepo 3 min
800m tavoitevauhdilla.
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Seitsemän kertaa seitsemän Workout
7 kierrosta aikaa vastaan
7 x maastaveto 100/70
7 x boxihyppy
7 x thrusters 55/40
7 x burpee
7 x takakyykky 70/50
7 x hyppyleuka -
WOD 13052015 Workout
EMOM 20 min:
- 7 Wall Ball shots (9/6 Kgs).
- 5 Box jumps (24"/20").
- 7 Diamond push ups. -
Wed 8 Workout
complete as amny rounds as possible in 15' of
3x length od gym
20 knees-to-elbows
15 Deadlifts -
Competition Strength
C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets. -
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Lower Accessory Workout
3RFQ
20 Alt Reverse Lunges
20 Alt Coassack Squats
20 Alt Front Lunges
rest 2 minutes
Hold KB/DB in front rack for all movements -
15 min AMRAP ladder - DB snatch and ring dips Workout
Warmup:
3 sets
15 wall balls (14)
10 pushupsStrength: Worked on back squat form
2x5 (45)
1x5 (65)
1x5 (85)
1x5 (105)WOD:
15 min AMRAP Ladder
2 DB Snatches (25)
2 Ring Dips (blue band)
4,6,8...
16+28