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-
Superkids 10-13 v WOD Workout
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Rosa Workout
Pre-WOD:
5 X 3 Front Squat (95#,115#,135#,135#,135# - failed on last rep)Worked half reps and negatives for HSPU. On the wall for all 5 rounds, so personal accomplishment for me.
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Accessory wod Workout
For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max. -
CFKN Lapset Workout
Alkulämmittely ja mobility
Harjoitellaan painonnostoa
Death by burpee
Loppuvenyttelyt
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“Weapon of Choice” Workout
For Time:
30 Power Snatches (135/95)
2,000 Meter Row
100 Wallballs (20/14)Partition However You’d Like
Kilos:
Barbell – (61/43)
Medball – (9/6) -
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Käsilläkävelyä, rintatankoon, DU Workout
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Dippi- ja leuanveto-chipper Workout
Aikaa vastaan:
Superkids5 leuanvetoa
5 dippiä
10 Burpeeta
5 leuanvetoa
5 dippiä
20 DU
5 leuanvetoa
5 dippiä
30 abmat vatsaa
5 leuanvetoa
5 dippiä
40 supermieskeinuntaaNinjat
7 leuanvetoa
7 dippiä
20 burpeeta
7 leuanvetoa
7 dippiä
30 DU
7 leuanvetoa
7 dippiä
40 abmat-vatsaa
7 leuanvetoa
7 dippiä
50 supermieskeinuntaa