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-
Kotitreeni WOD Workout
WOD
for time
10x hang snatch
10x burpee
14x hang snatch
10x burpee
18x hang snatch
10x burpee
22x hang snatch
10x burpee
26x hang snatch
10x burpee -
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Skill Day Workout
@Skillday
Work on your weaknesses for 20-30min.
3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.
1) 10 [Banded SOTS Pull](
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2) 3-5 Arch to L-Sit
3) 30sec Wall Sit (loaded anyhow)
4) 5+5 Monkey Press
5) 10-20 Scapula Push-UpRPE 2-4
Target: concentrate moving well and breathing through the workout. Make every rep perfect!
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Skill: Muscle-up Workout
If you can't do muscle-ups, work on basics and parts of the movement. For example false grip work:
http://gymnasticswod.com/content/false-grip-progressions-pt1
http://gymnasticswod.com/content/false-grip-progressions-pt2
http://gymnasticswod.com/content/false-grip-progressions-pt3and/or transition progressions:
http://gymnasticswod.com/content/muscle-transition-progression-pt1
http://gymnasticswod.com/content/muscle-transition-progression-pt2
http://gymnasticswod.com/content/muscle-transition-progression-pt3Or ring pull-ups.
If you can do muscle-ups, do strict or kipping muscle-ups using the 5x10 reps table:
- 3 x 2
- 5 x 2
- 3 x 4
- 4 x 4
- 4 x 6
- 5 x 6
- 4 x 8
- 4 x 10
- 5 x 10
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Back Squat (Wendler Week 4, Deload) Strength
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5The % are calculated from 90% of your 1RM!
1+ means AMRAP! -
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