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-
EASYWOD 22022020 Workout
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Legless Afternoon 2 Workout
Legless Afternoon 2
Chipper:
30 cal row
30 deadlift (42,5 kg/ 30 kg)
30 bar over burpee
30 front squat (42,5 kg/ 30 kg)
30 box over dumbbell step (22,5 kg/ 15 kg)
30 dumbbell snatch (22,5 kg/ 15 kg)
30 overhead stepping lunge (22,5 kg/ 15 kg)
30 thruster (42,5 kg/ 30 kg)
30 overhead stepping lunge (22,5 kg/ 15 kg)
30 dumbbell snatch (22,5 kg/ 15 kg)
30 box over dumbbell step (22,5 kg/ 15 kg)
30 front squat (42,5 kg/ 30 kg)
30 bar over burpee
30 deadlift (42,5 kg/ 30 kg)
30 cal rowTime cap 40 minute
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Tisdag 5/5 2020 Workout
10min emom Kipping practice
Odd:
Novice: Beat kip/kip swing x10Intermediate: hip 2 bar pull up x5
Advanced: bar MU x1-3
Even:
Novice: Blocked push ups x5-10
Intermediate: russian push ups x5-10
Advanced: russian dips x5-10
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Every 90sec for 18min
1: strict pull ups sub max
2: 40m Gun walk
3: push ups sub max
4: 60sec straight arm plank hold -
Strength Strength
5-5-5-5-5-5 of:
BB Back Squats
5 @ 8 RPE
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
85% of 5 @ 8 RPE 5-5-5 reps (33X1 tempo = 3 sec eccentrica, 3 sec pausa in basso, X concentrica
esplosiva, 1 sec di pausa in alto) -
Strength Workout
EMOM 16'
1: 7,5 m Yoke carry + 7,5 m sled push
2: 10 One-arm devil press @20/12,5kg
3: 3-5 Wall climb
4: 50 DU -
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Superkids 10-13v taito Workout
Harjoitellaan perhosleuanvetoa /
3 x 5 leuanvetoa niin ylös kun menee + 3 x 5 leuanvetoa mahd ohuella kumpparilla
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Active Recovery Workout
Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam rulerAlternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam rollerOR
Yoga 40 Minutes