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-
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Päivän treeni 21.7 Workout
LÄMMITTELY
2 kierrosta
- Nivelten pyörittelyt
- Mittarimato / alaspäin katsova koira
- Liskovenytys + ylävartalon kierto
- Polven veto rintaan / vaaka
- Sivuttain lankussa kävely
- Askelkyykkykävely ylävartalon taaksetaivutuksella
- Jalan heitot2 x 30s/10s
- Ylävartalon kierrot leveässä haarassa
- Tuulimylly
- KehonpainokyykkyLYHYET INTERVALLIT
Liikepareina 8 x 20s/10s.1.
a) Loikka eteen + polvennostojuoksu taakse
b) Vuorikiipeilijä2.
a) Sammakkovatsat
b) Burbee3.
a) Boksille nousu
b) Pystypunnerrus4.
a) Etuheilautus
b) Wall ball -
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Online Semifinals Event 5 Workout
For time
- 2,000-m row
- 60-m handstand walk
- 5 legless rope climbs, 15 ft.
- 1,000-m row
- 40-m handstand walk
- 4 legless rope climbs, 15 ft.
- 500-m row
- 20-m handstand walk
- 3 legless rope climbs, 15 ft.
Scaling
This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.
Intermediate Option
For time
- 2,000-m row
- 40-m handstand walk
- 3 legless rope climbs, 15 ft.
- 1,000-m row
- 25-m handstand walk
- 2 legless rope climbs, 15 ft.
- 500-m row
- 15-m handstand walk
- 1 legless rope climbs, 15 ft.
Beginner Option
For time
- 1,000-m row
- 40-m bear crawl
- 3 rope climbs, lying to standing
- 500-m row
- 25-m bear crawl
- 2 rope climbs, lying to standing
- 250-m row
- 15-m bear crawl
- 1 rope climb, lying to standing
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Arsin kevyt reeni Workout
Amrap30
Bike erg
Every 5min: 15 bicep curl, 15 shoulder press, 20 v-ups. (with barbell) -
Keskiviikon intervallit Workout
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Endurance WOD Workout