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-
WOD Workout
Interval bike pyramid
Min 1: 0:10 sprint 0:50 rest
Min 2: 0:20 sprint 0:40 rest
Min 3: 0:30 sprint 0:30 rest
Min 4: 0:40 sprint 0:20 rest
Min 5: 0:50 sprint 0:10 rest
Min 6: 0:40 sprint 0:20 rest
Min 7: 0:30 sprint 0:30 rest
Min 8: 0:20 sprint 0:40 rest
Min 9: 0:10 sprint 0:50 restRest 4:00 then repeat
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Primer Workout
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Muscle & Power, YV2 Strength
Weighted Pullup 2 RM, then a set with 50% weight, then a set without weight (choose reps)
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Kotitreeni WOD Workout
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Snatch complex Strength
OTM 20 min
Hang power snatch + overhead squat x 2 + 2 (first 10 minute)
Hang snatch + snatch x 1 + 1 (last 10 minute) -
Snatch ladder Workout
1.) 50/35
2.) 60/40
3.) 70/45
4.) 75/47.5
5.) 80/50
6.) 85/52.5
7.) 90/55
8.) 95/57.5
9.) 100/60- Ohjeistus:
- 60s. aikaa suorittaa 35 tuplanarua, sekä 1 onnistunut tempaus. Tämän jälkeen on 15s. aikaa lisätä tankoon lisää kuormaa.
- Skaalaa kuormia tarvittaessa alas. Kuormat ~50-95%.
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Hard routine + strength Strength
135 + 50 min
1.BFLY
- 40 reps2.Squat clean ladder
- 55 65 70 72.5 75 77.5 80 kg
- 50 s. time to lift, 10 s. transition
- Tie brake: max lifts with heaviest weight / jumps over the bar
- Result: 65 kg + 49 jumps (over 70 kg bar)3.Conditioning
A. FT:
50 cal ski
40 pistol squat
30 wall ball @ 20 lbs
20 single arm STOH w/DB - 35 lbs
8 RMU
50 cal ski
Time: -B. 15 min easy bike
4.Strength accessory
A. 3 sets:
- 12 low cable pulley - 40 40 40 kg
- 8 side lat raise - 10 10 10 lbB. 3 sets:
- 10 3-point row - 30 35 35 lb
- 8 bicep curl & press - 20 20 20 lbC. 3 sets:
- 8 cuban press - 1.5 kg
- 8 supinated straight arm raise - 1.5 kg
- 10 s. active hang + 10 s. passive hangD. EMOM7: abs
E. 3 sets:
- 3x7 bicep curl - 13 kg -
3-position snatch Strength
Weightlifting – Snatch
Build up to a heavy set of 3-postition snatch
*3-position snatch: Hi-hang snatch + hang snatch + snatch