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 Workout

A:
Tempo Power Clean & Push Press
(8 sets x 2+2 / 0:05 from floor to hips)

B:
Halted Snatch Deadlift & Snatch High Pull
Hang Clean Strength

Hang Clean
6x2r @ 85-90%
Go every 120s.
Superkids 10-13v omatoimi Workout

20 min Ulkona erilaisia agilityratoja: esim

5 x 3 max vauhditon pituushyppy (kolmitassu)

WOD:

Death by burpee pistejuoksu (3-5 m matka)

1.min 1 x burpee + juoksu
2. min 2 x burpee + juoksu
3. min 3 x burpee + juoksu
4. min 4 x burpee + juoksu
....

Kunnes ei enää ehdi lisäämään yhtään burpeejuoksua minuuttiin. Max aika 20 min.
FUNCTIONAL 27.7.2022 Workout

Every 3 mins x 4, rest 1 min

A.
300m run
10 Goblet squat
ME burpee

B.
300m run
15 KBS
ME box jump
1 mi run/Christine/wall balls Workout

WU:
1 mile run (Level 1 checkoff)
7:30

Took photos during actual WOD

Level 1 checkoff: Christine
3 RFT
500m row
12 body weight deadlifts (135)
21 box jumps (20)
13:41

25 unbroken wall balls (14)

Level 1 Checkoff complete
Back squat Workout

3 @60%
2 @70%
2 @80%
4 x 4 @85-90% V.1
Rest 3min between sets.

Prosentti suuntaa antava. Pidä painot toistoreservin mukaisena!
Kotitreeni Ti 25.5.2021 Workout

WU
2rds
10x lunge
10x sit up
10x scapula push up
2x inch worm
10x goblet squat
10x up down
Extra Credit 02-06-2021 Workout
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)
SSo Core Friday Workout

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 sitting leg raises over an object
20-30 laying windshield wipers
20 L-sit hang kicks (slow pace)
CFKN nuoret Workout

Alkulämmittely ja mobility

Lankkutabata

15min tiimissä
Max metrit laitteella oman vuoron jälkeen 5 burpee

Loppuvenyttelyt