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-
-
NBT Workout
Partner workout / You go I go
Buy in 400m Run / 500 Row (together)
Then 5 rounds
20 hspu
16 Front rack reverse lunges 40/60kg
14 m hswalk
12 Hang power clean 40/60kg
10 Ring pull up / 8 BMU / 6 Rmu
8 Double DB Thruster. 25/17.5kg
6 Syncro Burbee over DB
4 Rope ClimbBuy out
400m Run / 500 Row (together)Tc 45min
-
Kev Workout
With a partner, complete as many rounds as possible in 26 minutes of:
- 6 deadlifts, 315 lb./205 lb., each
- 9 bar-facing burpees, synchronized
- 9 bar muscle-ups, each
- 55-ft. partner barbell carry, 315 lb./205 lb.
-
Endurance WOD Workout
Mixed intervals at consistent pace:
8 min amrap:
400 m row
20 air squats
30 s hollow holdrest 4 minutes
8 min amrap:
500 m ski
10 push ups
30 s arch holdrest 4 minutes
8 min amrap:
2 min run or bike
30 s passive hang
30 s plank hold -
11.3.2024 PK Workout
4 Rounds, Rest 2:30 between movements
5 Weighted Pull-Ups
5 Incline DB Bench Press -
4 x alkavalla 4 minuutilla Workout
4 x alkavalla 4 minuutilla
6-12 käsilläseisontapunnerrus
9 maastaveto 100/70kg
loppuaika laiteKeskity tekemään pidempi sarja punneruksia, tarvittaessa pätki kahteen sarjaan. Maastavedot nopeasti ja laite maltilla, jotta olet seuraavaan settiin valmiina.
-
-
-
Mobility & CORE Workout
Lumbar spine + hip mobility
4rnds for quality 5 KB goblet forward leaning w. wall ball between knees
5/5 bent over KB figure 8s
8 glute bridge w. KB on hipsbanded hip raise in Z seat 3x8/8 band around hips
-
Mobility & CORE Workout
shoulder & Th mobility
prone Y raises in&out over KB 3x15
superset, 5x 3/3 KB armbar
10 prone elbow lifts (hands on back)TGU 5x1/1 @moderate/heavy