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-
Jacked gymnastics + rehab + strength Strength
130 min
1.Jacked gymnastics / skills
A. Ring MU
- Ring Swings (5 x 5)
- Ring Swings + Hips to Rings (5 x (2 + 1))
- MU 5 x 1
- MU from ground, jump to rings 3 x 1 :)
B. Accessory
- Box Assisted Strict Ring Muscle-up (5 x 5)
- Russian Dips (5 x 5)2.Rehab
A. 2 rounds:
A1. Straight leg monster walk 15/s
A2. Vaakaliike 20/s
A3. Gmed. w/band 20/s
A4. Plank hold 60 s3.Strength
A1. Hip thrust w/barbell, 12 reps
50 55 60 60
A2. GHD hip extension
4 x 12 repsB1. Hamstring machine
4 x 10 x 7.5 kg
B2. Quads machine, 10 reps
30 32.5 32.5 35 -
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Row, swing, clean Workout
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12-28-12 Hang Snatches & Metcon (WB, KB, Burp) Workout
Strength:
Hang Cleans - 3x85, 3x105, 3x125, 3x145, 3x155, 3x165
3 Rnds: 20 WBs (20lbs), 20 KBs (70lbs), 20 Burpees
Time - 14:28
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Narrow grip bench press 6x5 Strength
Narrow grip bench press. Add weight each two sets. 6sets of 5reps.
Rest 1min.
Go heavy, Kill your triceps!
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12.4.2018 To Kyykky + Penkki Workout
Kyykky 3x2x50%
Penkki 3x2x50%
+niille, jotka eivät kisaa:
Etukyykky 5x10
Kapea penkki 5x10 -
"Machine Overload" Workout
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Moons Over My Hammy Workout
5 x 3 Thrusters 65, 65, 85, 85, 95
WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.
Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.
1st Round
400 M run
Max HSPU (34 Push-ups)2nd Round
400 M run
Max Pull Ups (23)3rd Round
400 M run
Max Air Squats (20)4th Round
400 M run
Max Sit ups (19)Gurl, yo crab stink.