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-
Deadlift week 13/16 Strength
Week 13/16: Inverted Juggernaut Method
Deadlift
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM -
16.11.2024 ...Choose Workout
Block snatch + Overhead squat – 5 to 7 x 2+2 @ 75-80%, go every 1:00-2:00
OR
Clean + Front squat + Jerk – 6 to 8 x 1+1+1 @ 70%+1RM CnJ, Go every 1:30
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WOD, Strength / Technique Workout
8'min Practice: Legless Rope climb / Rope climb
8'min: To set weight at Bench press
EMOM 16'min
A) 10 DB bench press HAPB) 1 Legless rope climb / 1 Rope climb or Modified
C) 30"s Ski @moderate pace
D) Rest
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Pn-reenit Strength
5x3 hartiavauhtipunnerus
5x3 valakyykkyallemeno
5x3 tempausallemeno
5x3 tempausRive riipusta + vauhtipunnerrus
4 x 3+3Rive +työntö
2 x 1+1+lyhyt loppujumps
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Deadlift 10-8-8-6-4 Strength
5 sets of 10, 8, 8, 6, 4 reps:
• Deadlifts
Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets. -
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Likainen 50 kevyt versio Workout
5 rounds
For time
10 Box Jumps 60/50cm
10 Hspu
10 Kettlebell Swings 16/12kg
10 Walking Lunges
10 abmat sit up
10 Push Press 20/15kg
10 superman
10 Wall Balls 9/6kg
10 Burpees
10 Double-Unders -
25.5.2024 Workout Warmup Workout
3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
5 Prone PPT pulses & hold last rep (10-sec)
+
Build up to workout weight for front squat
* In-between FS sets do HSW prep
+
Run through
400m Row
8 Toes-to-bars
8m Handstand walk
35 Double-unders
3 Front squats @ workout weight -
WOD, Metcon Workout
2 Round 3'min AMRAP and 2'min rest between (Total time 28'min)
Treenaaja __________________________ Kuntoilija
A) ___________________________________ A)
12/10 Cal Bike ______________________ 12/10 Cal Bike
10 Heavy Slam balls 40/30lbs _______ 10 Slam balls HAP
Rest
B) ___________________________________ B)
10 Push presses 50/35kg ___________ 10 Push presses HAP
10 Burpees jump over barbell ______ 10 Burpees step overs barbell
Rest
C) ___________________________________ C)
12/10 Cal Run _______________________ 12/10 Cal Run
10 Dual DB Box step overs HAP _____ 10 Dual DB Box step overs HAP
Rest Rest