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-
1.1.2017 Workout
Hyvää uutta vuotta!
Huomenna se alkaa :) Me julkaisemme ohjelmoinnin päiväkerrassaan. Sunnuntaisin tulee seuraavan viikon suuntaviivat. Näette vähän että minkätyylistä settiä on luvassa. Kesän tullen osaa sitten ottaa uikkaria ja lenkkaria mukaan.
Maanantai 2.1.2017
Kunnon hikijumppa
Tiistai 3.1.2017
HSPU + Hikoilua
Keskiviikko 4.1.2017
Painonnosto + Metu
Torstai 5.1.2017
Rest day- ei tarvii ilmoittautua.
Perjantai 6.1.2017
Tutustumis Wodit. Tuokaa kaverinne jumppaamaan. Samalla on Bellanrannan yhteiset avajaiset.
Lauantai 7.1.2017
Painonnosto "metcon" kaverin kanssa + Metu
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hang power Snatch Strength
500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch
hang power Snatch
5 x every 2 min
3 @75% -
Metcon strength Workout
• 3 Sets of:
Legless Rope Climb 1-2 reps + Rope Climb 1-2 reps
1:00 rest
Handstand Walks 15-30 m o Strict Handstand Push Ups 10-15 reps
1:00 rest
Toes to Bar 20 reps
1:00 rest -
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9.9.2020 WOD Workout
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MAYFLY PRO TRACK Workout
A,
Back squat week 2 Cycle 2
1x3 @ 70%
1x3 @ 80%
1x3 + AMRAP @90%Incline Bench Press
Find your 1 RM for the dayB,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10C,
EMOM 12 min
Odd: 3 Legless Rope Climb
Even: 6 Bench Press (70-75% of 1 RM)D,
3 Rounds
15m Waiters Walk (right)
:10 sec Chin Over Bar Hold
:30 sec Hold at Bottom of Goblet Squat (light)
15m Waiters Walk (left)
:10 sec Chin Over Bar Hold
Rest :90 sec between each round. -
Warm up and Partner WOD Workout
Warmup
400m run or 500m row
Then
Barbell warm up
5 deadlifts
5hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat
X 3 (increasing in weight each round)Partner WOD
100 Deadlifts (135/95)
400m run
50 Thrusters (95/65)
400m Run
100 Power Cleans (95/65)
400m Run
50 Snatches (95/65)*runs are done together. Split barbell movements between partners
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WOD Workout
For time:
10 bar mu
10 shoulder presses
15 strict c2b
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-upsbarbell @ 45/30kg
Timecap: 16 mins- modifiy weights and movements smart
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