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-
Snarf Workout
Pre-WOD:
5X5 Dead LiftWOD - As heavy as possible, as quickly as possible:
-1 Snatch, 10 Hand Stand Push Ups
-1 Snatch, 9 Hand Stand Push Ups
-1 Snatch, 8 Hand Stand Push Ups
-1 Snatch, 7 Hand Stand Push Ups
-1 Snatch, 6 Hand Stand Push Ups
-1 Snatch, 5 Hand Stand Push Ups
-1 Snatch, 4 Hand Stand Push Ups
-1 Snatch, 3 Hand Stand Push Ups
-1 Snatch, 2 Hand Stand Push Ups
-1 Snatch, 1 Hand Stand Push Up -
17.8.2017 To Jatkoryhmä Bench Dynamic Effort Workout
Penkki 8x3x50% + siniset minikumit
Vipunostot eteen 3x12-20
Vipunostot sivuille 3x12-20
Ojentajat kuminauhalla 200 toistoa -
7 rounds Workout
7 rounds
1 min assault, go hard
2 min rest
1 min heavy sled, move whole minute
2 min rest -
Power Snatch Strength
WEIGHTLIFTING
Every 45sec x9
1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 (2-4 reps in the tank)Good, technical lifts, not all out!
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On Ramp WOD 100 Workout
Aikaa vastaan:
500 m soutu
15 -12 -9
Rengassoutu
Punnerrus
Kyykky
500m soutu -
Warmup Workout
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endurance Workout
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Thrust Workout
WOD:
(Each Round Done As Quickly As Possible. Rest Between Rounds)-500 Meter Row / 20 Thrusters (#95/65)
-400 Meter Row / 15 Thrusters (#115/75)
-300 Meter Row / 10 Thrusters (#135/85)
-200 Meter Row / 5 Thrusters (#155/95)
-100 Meter Row / 1 Thruster (#185/115)Post WOD:
Three Rounds of:
-30 Weighted Sit Ups
-1 Minute PlankOuch!
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