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-
26.8.2024 CLEAN + FRONT SQUAT + SPLIT JERK Strength
2x1x[3+3+3]@barbell, 2+2+2@50%, 2+2+2@60%,
2x1x[2+2+2]@70%,
2+1+1@80%,
1+1+2@80%,
2-3x1x[1+1+1]@85%, jerk-%, rest btw sets 2min -
20.9.2023 Accessory Workout
3-4 Rounds :
15 GHD Hip Extension + 20s Hold
10 Banded Pull-Ups ( wide grip )
6 D-Ball Squat 60/40kg -
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Endurance WOD Workout
4 min on, 2 min off for 6 rounds (2 each):
A. Row or bike for calories
B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
C. 100 m run + 20 air squats + 20 double undersRotate stations for total 2 rounds per each.
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OPTIONAL ENDURANCE Workout
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WOD, Metcon Workout
Open 14.4 AMRAP 18'min (Modified for pairs)
Complete as many rounds and repetitions as possible in pairs sharing the reps.
Treenaaja ______________________________ Kuntoilija60 Cal row ______________________________ 50 Cal row
50 T2B __________________________________ 40 K2E
40 Wall-ball shots 20/14lbs _____________ 30 Wall-ball shots
30 Cleans 61/43kg ______________________ 20 cleans, 45/30kg
20 Bar muscle-ups ______________________ 20 C2B -
”Kolme varttia” tai ”45” Workout
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Conditioning Workout
9 Min AMRAP
18m DBL DB Front Rack Lunge
9 TTB
12m DBL DB Front Rack Lunge
9 Pull Ups
@25/17.5 -
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MAYFLY PRO TRACK Workout
A,
Press 1-1-1-1-1, using heaviest weight per set
Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 3-3-3-3-3, using heaviest weight per setB,
For time:
500 Echo Bike CaloriesGoal: sub 35 mins
C,
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
10 Prone Snow Angels
12 Straight Arm Lat Pull Downs