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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Top Notch Workout
Pre-WOD:
5X2 O/H Squat (45#,65#,75#,85#,85#)WOD - For Time:
- 200 Meter Run
- 7 Power Snatch (#135/95)
- 7 Muscle Ups or 14 Pullups and 14 Ring Dips
- 200 Meter Run
- 5 Power Snatch
- 5 Muscle Ups or 10 Pullups and 10 Ring Dips
- 200 Meter Run
- 3 Power Snatch
- 3 Muscle Ups or 6 Pullups and 6 Ring Dips -
Superkids 7-9v taito Workout
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24.4.2020 Kevyt viikko Workout
Liikkuvuutta 30 minuuttia.
Takakyykky 1RM
Leuat 4 x 10
Jalannostot penkillä 4 x 20
Dipit 4 x 10 -
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps -
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Russian Swing Workout
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Rowing intervals + gymnastics + strength Strength
AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 7x1 min/30 s. @ 1:57-1:58/500 m
- Avg. pace: 1.57.9Rest 1 min
B. 7x1 min/30 s. @ 1:54-1:56/500 m
- Avg. pace: 1.56.1
- HR 169/186
Cool down for 10 minPM: 120 min
Warm up + COS 20 min1.BCTB
- BFLY 3x10
- KS+BCTB 4x5
- BCTB + hollow 8x1
- BCTB + BFLY 2x12.Strict HSPU strength
A. Bottom of Box pike HSPU hold 4 x Max effort
- 6 5 4 4 s.
- 19 s.B. Lift off + Pike push up 3 x Tough effort
- 10 9 8C. DB Z-press 3x8-10
- 10x25 8x25 8x25 lbs3.Back squat
A. 4x8 @ Slightly heavier than last week4.Prone hamstring curls
- 3x15
- 15x5 10x10 10x10 kg5.Banded march
- not done -
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Hang snatch on the minute for 20 min. Strength
Hang snatch every minute on the minute for 20 min.
Add weight on every five minutes, from 60% of 1RM to 90% of 1RM.
(60%, 70%, 80%, 90%)