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

2-Position Snatch Workout

12min EMOM
2-Position Snatch (hang, mid-hang)
Weights should be heavy but comfortable.
Superkids 10-13 v WOD Workout

Joka alkava 2 min x 5

7 box jumps täydelliseen kyykkyyn
3 PEP + 10 sec hs pito.
Saturday row Workout

Speedzone:
1000 m row
as fast as possible

Rest: 5 min

Long row:
30 min row @24sr
23/01/2017 Workout

SKILL:
10 ' practice double unders

WOD
TEAM WOD
In Teams of 3 row 500 kcal for time
5C Imported Workout

Deadlift
10x215
10x220
10x225
10x230
10x235

Rower
Level 5 x 5:00
1k

Windmills
25r/25l @ 35
Hike Workout

Lodgepole Camp @ Dry Lake to South Fork trailhead
6.8 miles
Hike Workout

South Fork trailhead to Lodgepole Camp @ Dry Lake
6.8 miles
11122015 Workout

Conditioning
3 rounds for time of:
10 clean and jerks
25 wall-ball shots, 20-lb. ball
Met-Con 11122015 Workout

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
EMOM until failure
Even: 5 Squat cleans 135/95lbs*
Odd: 15 Box jumps
*Increase weight by 10/5lbs each round

5b. Accessory
Every 3 minutes for 12 minutes (4 Rounds)
200m Lightweight sled pull
CFKN nuoret Workout

Alkulämmittely ja mobility

Voimistelua

Otm 12
Käsilläseisonta
Yhden jalan maastaveto
Skin the cat
Kuppipito

Loppuvenyttelyt

Need a training program?

2-Position Snatch Workout

Superkids 10-13 v WOD Workout

Saturday row Workout

23/01/2017 Workout

5C Imported Workout

Hike Workout

Hike Workout

11122015 Workout

Met-Con 11122015 Workout

CFKN nuoret Workout