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-
Festivus practice Workout
25 wall balls (20)
25 squats
25 hand release push ups
25 double unders
25 kettle bell swings (50)
25 double unders
25 hand release push ups
25 squats
25 wall balls (20)- 8:14
Also did 5 x 1 strict muscle up + 2 ring dips, 1m rest between
Also did 12-9-6-3 SDHP 115 - 1m rest between -
Sunnuntai - Open Gym Strength
Open Gym/
Workout of the dayShoulder press 4 x 3 reps
Push press 3 x 3 reps
Push jerk 3 x 2 repsHuom: sama ohjelma maanantaina. Älä tee voimaosuutta jos tulet ma wodiin
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Team wod 16.4 Workout
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Clean & Jerk Strength
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80% -
Etukyykky Strength
Superkids:
3 x 15 etukyykkyä / etukyykkytekniikka kepillä ja max 5 kg tangolla
Ninjat:
3 x 12 etukyykkyä / etukyykkytekniikka
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Kahvakuula, boxiaskellus, abmat vatsat ja bulgarialainen kyykky Workout
Superkids
4 x laatua
8 x kahvakuulaheilautus
8 x boxiaskellus
8 x abmat vatsa
8 x bulgarialainen kyykky / jalka (ilman painoa)Ninjat
4 x laatua
12 kahvakuulaheilautusta
12 boxille askellusta käsipainoilla (10 - 25 lbs)
12 abmat vatsaa
12 bulgarialainen kyykky / jalka (10 -25 lbs) -
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30min emom: 2 x raaka rinnalleveto riipusta Strength
30min, jokaisella alkavalla minuutilla 2 x raaka rinnalleveto riipusta
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