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-
EMOM // Step-ups and alternating DB snatches Workout
20 MIN EMOM
Follow this scheme
- 1,3,5,7... 10 Step ups w. 1x22,5kg dumbbell
- 2,4,6,8... 10 Alternating dumbbell snatches 1x22,5kg
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Explosive power Metcon Workout
Treadmill runnin 10min 13km/h
6 rounds:
Hang Power Clean 80kgx3
High Boxjump x3
Pullups x6
Single Unders x40 -
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WOD 2 23092015 Workout
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Rowing (main site WEDNESDAY 141105) Workout
On the C2 rower:
- Pull a sub-1:25/500-m pace for as long as possible
- Rest 3 minutes
- Pull a sub-1:30/500-m pace for as long as possible
- Rest 3 minutes
- Pull a sub-1:35/500-m pace for as long as possible
- Rest 3 minutes
- Pull a sub-1:30/500-m pace for as long as possible
- Rest 3 minutes
- Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed.
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Linna master karsinta 2017 osio B. Workout
Min 08:00–15:00 AMRAP 7 min nousevilla painoilla:
3 Raaka Rinnalleveto
3 Etukyykky
3 Ylöstyöntö
Kompleksi suoritetaan kerran, jonka jälkeen lisätään tankoon painoa. Viimeisellä painolla suoritetaan kompleksia niin monta kierrosta/toistoa kuin urheilija ehtii.Sarjat 35–39, 40–44
Miehet: 40/50/60/70/80 (AMAP)
Naiset: 30/35/40/45/50 (AMAP)
Sarjat 45–49, 50–54Miehet: 40/45/50/55/60 (AMAP)
Naiset: 30/32,5/35/37,5/40 (AMAP)
Sarja 55+Miehet: 30/35/40/45/50 (AMAP)
Naiset: 20/25/30/32,5/35 (AMAP)
Min 15:00–17:00 2 min Tauko -
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27/01/19 Workout
Teams of 3 (25:00 Time Cap)
For Time:
75 Box Jump Overs
50 Power Snatches 50/40
50 Lateral Burpees
50 Power Clean 50/40
75 Box Jump Overs -
Dirty work Workout
For Time:
30/18 Calories on Bike
15/12 Muscle Ups
20/12 Calories on Bike
12/9 Muscle Ups
10/6 Calories on Bike
9/6 Muscle Ups -