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-
Ninjat 14-16v WOD Workout
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Celiz Workout
For Time
1 mile Run
75 Hand Release Push-Ups
75 Air Squats
1 mile Run
75 Sit-Ups
75 Box Jumps (24/20 in)
Wear a ruck or a weighted vest (20/15 lb) -
Extra Credit 01-01-2019 Workout
AFAP (as fast as possible)
75-50-25
Banded Facepull-aparts
Single Arm Banded Pushdowns (each side) -
Specific Warmup [Optional] Workout
EMOM x 12:
Minute 1: Machine Calories
Minute 2: Bar-Facing Burpees*Athlete's choice on reps
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3.3.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout
Penkkipunnerrus 8x3x55%
Ojentajapunnerrus otsalta 5x5
Vipunostot sivuille 3x8-15
Vatsarutistus 4x"max" -
9.2.2017 To Jatkoryhmä (Squat/DL Dynamic Effort) Workout
Box-kyykky 12x2x55% (lyhyet palautukset)
Maastaveto 6x1x60% (lyhyet palautukset)
Etuheilautus 4x20-30
Kelkka n.50% omasta painosta x 10 työntöä (lepää n.1min työntöjen välissä) -
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps -
1.2.2017 Ke Perusryhmä (Punttikoulu001) Workout
Raaka rinnalleveto, tekniikan harjoittelu ja kropan herättelyä, nousu "max5 rautaan"
Maastaveto 3x5x70%
Hyvää Huomenta 3-5x10 (kevyesti)
Reverse Hypers 3x20 -
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27.2.2017 Ma Jatkoryhmä (Squat/DL Max Effort) Workout
Box-kyykky 3x5x80% (syvyys vaakatasoon tai 1" yli)
Maastaveto suorinjaloin 3x10-15
Hyvää Huomenta 1x30-50 (kevyt)
Istumaan nousu 100 toistoa