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
For time
21 power cleans 135/95
42 push ups
100 dubs or 200 singles
15 power cleans
30 push ups
100 dubs or 200 singles
9 power cleans
18 push ups
100 dubs or 200 singles -
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Solo WOD Workout
ROUND 1 x 3
Push-Press x10
Shuttle Run
Tuck ups x 10ROUND 2 x3
Goblet Squat x 10
250m Row
Superman x10ROUND 3 x 2
Plate G2OH x 8
Burpee over bar x 6 -
Warm up and partner WOD Workout
Pick a partner then do
20/16 cal bike or row
20 wallballs
20 KBS
10 passthroughs each
20 KBS
20 Wallballs
20/16 cal bike or rowPartner WOD
10K bike OR 5K row
1 person work, 1 person restE5MOM starting at 0:00 both partners do
10 bar facing burpees
10 push press 95/65*as soon as one partner finishes they can start on rower/bike
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Need for speed Workout
1a) tempaus riipusta+allemeno 4x(3+1)x60%
1b) kumppari hypyt 4x4
2a) etukyykky 3x6x60%
2b) vauhditon 3-loikka 3x2
3a) polvet rintaan pomppu 3x6
3b) kelkan työntö 3x10m -
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10 min AMRAP: Burpee Pull-ups / DB Snatch Workout
10 min AMRAP:
• 6 Burpee Pull-ups
• 6 Dumbbell Power Snatch 50/35#
Alternate arms on the dumbbell snatches. Goal: 8 rounds. -
Snatch+ohs 10 otm Strength
Every minute for 10 minutes complex of:
Snatch
Hang snatch
Overhead squat -
Henkeli 301219 Strength
Ma: Työnnöt, jerkit ja accessory
1. 9x every 75 seconds: 2x push jerk (sisällytä ainakin 6 raskasta nostoa. Etsi päivän maksimi)Back squat progression: 5x4.
High box jumps: 5x3 (ei tarvitse tehdä plyona)
3 rds:
10-15 1-armed dumpbell shoulder press (kyynärpää ei laskeudu olkapään alapuolelle)
6-12 inverted ring row (jalat korokkeella
Mark your push jerk weights here👇🏻