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-
Open 23.2A Workout
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round. -
Macho man partner Workout
20 rounds
3 power cleans
3 front squats
3 jerks1 does 1 rests. 10 rounds each
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Tempo FRONT SQUAT Strength
500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg
Tempo FRONT SQUAT
4x3 rest 2min
5-3-X-2
@ +2-5kg ( should be closer to 90%) -
20 minutes on the rower Workout
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Team Widgren Workout
4 rounds, 45s. Work 15s. Pause
A
1. Erco
2. Askelkyykky (12kg kuulat)
3. Rinnalleveto
4. Istumaan nousu
B
1. Erco
2. Maastaveto
3. Wallball
4. LankutusEnsin A. 4 kierrosta ja sitten B. 4 kierrosta
Yhteensä 32 min töitä -
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MAYFLY PRO TRACK Workout
A,
Every 5 mins for 15 mins do:
8 Front Squats, 61/43kg
16 Box Jumps, 60/50cm
24/20 echo Bike Calories
16 Burpees
8 Push Press, 61/43kgGoal is to have a sustained effort throughout and finish each round in a similar time.
B,
For distance:
Monostructural Cardio: 1x 25 mins
Post Recovery:
Bike, Row, or Ride at a Recovery pace till the clock hits 25 min