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

Weightlifting strength Strength

• 2-…-2 of:
BB Clean & Jerk from Blocks
2RM
EMOM x20 Workout
1. Air bike x12-15 cal
2. Burpee Box jump overs x8-12
3. Power clean+jerk (60/40) x6-10
4. Rest
(Keep sustainable pace)
Weightlifting strength Workout

• 2-2-2-2-2-2-2 of:
BB Clean & Jerk from Blocks
2 reps
2 reps
2 reps
Heavy 2 reps
90-95% Heavy 2-2-2 reps
Riscaldati progressivamente e poi in 4 sets arriva sino ad una doppia quasi massimale dopodiche
con il 90-95% di quell carico fai altri 3 sets.
Accessory wod Workout

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees
Endurance Workout

• 4 Interval of:
Assault Bike 2000 m @ > 90% MHR
1:1 rest each interval
CFKN nuoret KESÄ Workout

Alkulämmittely ja mobility

3min/12
20 vuorikiipeilijää
60m juoksu
20s Lankkupito

Loppuvenyttelyt
Gymnastic strength Workout

• 10 reps for time of:
Legless Rope Climb (5 m)
Warmup Workout

4 Sets - Shoulder and hip focused activation and stability
10 Quadruped Thoracic Rotations/side
rest 15sec
1 Wall Walk
10sec Wall Facing Handstand
10 Wall Facing Shoulder Taps
rest 15sec
10 Quadruped Hip Extensions/leg
rest 60sec
5 rounds Workout

3-5 Parallette HSPU
1-3 Legless Rope.
Rest 2.5min.
Hikijumppaa Workout

5 kierrosta, EMOM (20min)
1 PEP + 5 sekunttia pidossa
3 kuperkeikkaa
5 burpeeta
7 goblet kyykkyä superhitaasti alas - nopeasti ylös, paino 1 kpl käsipainoja