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-
26.9.24 Workout
3 rounds:
2k bike
3 rope climb
20 ghd
1k bike
6 wall walk
20 abmat sit ups- taas idea, että hyvää tasaista tekemistä ja enemmän pk kun vk alueella
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10 min AMRAP: Swing / Burpee Pull-up Workout
10 min AMRAP:
• 2 Russian Kettlebell Swings 70/53#
• 2 Burpee Pull-ups
• 4 Russian Kettlebell Swings 70/53#
• 4 Burpee Pull-ups
• 6 Russian Kettlebell Swings 70/53#
• 6 Burpee Pull-ups
…
Continue pattern until time is up.
Goal: finish round of 12s. -
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Double WOD: WB/DPS+Row/DL/AS Workout
Conditioning (part 1)
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#
Perform 6 DB snatches per arm, per round, in any order/sequence. Goal: 7 min.Rest 4 min between workouts.
Conditioning (part 2)
For time:
• 500 m Row
Then, 3 rounds:
• 15 Deadlifts 185/125#
• 30 Air Squats
Then:
• 500 m Row
Goal: 10 min. -
Kati Workout
1 min. /liike - yhteensä 30 min.
Kyykyt: 20 kg ja 25 kg pallo
Heitot ja kierrot: 12 kg:n seinäpallo
Turkkilainen ylösnousu: kerran molemmin puolin, 4 kg, kerran 3 kg
Boksille nousu 8 kertaa, viimeisellä kerralla 5 kg:n paino,
Farmarikävely: 20 kg ja 15 kg,
Kädet ylhäällä 8 kg painot -
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Amrap 4x4 Workout
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26.9.2024 Workout Warmup Workout
Warm-up
5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
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2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
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Bar MU drills – 2 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
(Rest as needed b/t each drill)
Rest 1:30 between rounds
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Build to workout weight for sandbag (SB) cleans and squats
* Practise few small sets of bar muscle-ups, HSPUs and chest-to-bar pull-ups between sets
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@ workout weight
3 Sandbag (SB) cleans
3 Bar muscle-ups
6 SB squats
6 Handstand push-ups
12 GHD sit-ups
6 Chest-to-bar pull-ups