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-
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Kotitreeni WOD Workout
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45min EMOM Workout
45min EMOM:
1) Row/Assault/Shuttle Run/...
2) “round of Cindy”:
5 Pull-Up
10 Push-Up
15 Squat
3) restTasaisella tahdilla koko harjoitus läpi, älä aloita liian kovaa. Saat hengästyä ja hiota kunnolla, mutta harjoituksen tarkoituksena ei ole polttaa itseään aivan loppuun.
Ohje: tee tasaisella tahdilla harjoitus läpi. Vähennä tarvittaessa toistojen määrää, sinulle pitäisi jäädä ainakin 40sec lepoaikaa (ei haittaa jos hieman menee lepominuutin puolelle Cindy).
Voit skaalata ylöspäin tekemällä leuanvedot Muscle-Uppeina (pienennä tarvittaessa määrää) tai C2B leuanvetoina.
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Weightlifting Beginners Strength
3 rounds
snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)3 rounds
Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5Strength
High Hang Snatch 2 x 5
Mid Hang Snatch 3 x 5
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Open box A 5/02/18 Strength
E3MOM, for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)immediately followed by. . .
E3MOM for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)immediately followed by. . .
E3MOM for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving) -
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"31 Heroes" [REPEAT] Workout
[TEAMS OF 2]
AMRAP 31:
8 Thrusters 70 / 48 kg
6 Rope Climbs (15ft.)
11 Box Jumps (30"/24")Switch After 400 Meter Sandbag Run 23 / 16 kg