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

15032016 Workout

GYMNASTIC SKILLS

Wall Hand Stand
Tripod to Handstand
Handstand Hold

Conditioning
3 rounds of:
hang power cleans, 10 reps
5 ring dips
rope climb, 1 ascent
Omatoimitreeni 18.3.2016 lämppä Workout

3 x

10 kippiä
10 m 4-o askelkyykky
10 m valakyykkykävely

3 x
10 hyväähuomenta
10 hollowkeinunta
10 supermieskeinunta

400 m soutu
Omatoimireeni 18.3.2016 vatsat Workout

3 x 10 varpaat tankoon

3 x 1 min L-pito roikkuen tangosta
Omatoimitreeni 18.3.2016 rinnallevetoharjoitus Strength

3-5 x työntöveto + rinnalleveto riipusta + rinnalleveto maasta, 70-75 %
25032016 Workout

Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.
Warmup Workout

3-4 Sets - Move slowly and with intention through all of the following movements.
10 Quadruped Thoracic Rotation/side
rest 15sec
30sec Reverse Plank
rest 15sec
15m Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)
rest 15sec
10 Jeffersons Curls Light
rest 60-90sec
WOD 27/09/22 Workout
Accessory wod Workout

3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift
CFKN Lapset Workout

Lämmittely leikkiä ja mobility

Lankkutabata

Metcon 12min
4x leukaa
4x pallo olan yli
10xhyppis

Loppuvenyttelyt
12/21/17 Workout

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 hip rotations
10 pvc oh squat

Metcon/*Rx(15)
21-15-9
ohs 75/55-*95/65
mbsu 16/12-*ghsdu
cal row/ad

gym goat/cc movements (12)

Finisher
2 min hamstring stretch
30 w raise
80 temper tantrum