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-
"MetCon" Workout
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Superkids 10-13 v WOD Workout
3 kierrosta
7 polven nosto
7 vauhtipunnerrus käsipainoilla3 min lepo
7 polven nosto
7 tukyykky käsipainoilla -
Warmup Workout
20 Turkish Get Ups - Not For Time (use a moderate KB weight and control these movements)
+
3-4 Sets
20m Quadruped Crawl
14 Alternating Curtsy Squats -
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Repeat triplet // Burbees, Thrusters and Bar muscle-ups Workout
12/9/6
- Bar facing burbees
- Thrusters 60kg
- Bar muscle-ups
5 min break
- Repeat
Score is total time minus the break time
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accessory gymnastic Workout
Warm-up Shoulder ext stretch https://vimeo.com/178421603
then: 5 x
3 Russian Dips https://vimeo.com/177465931
3 regular Dips -
13.10.2017 Pe Jatkoryhmä SQ/DL Dynamic Effort Workout
Box-kyykky 8x2x55%
Salkkunosto 4x6
Vatsat 100 toistoa
Kelkka 40-50% x omapaino x 6 "spurttia" (pitkillä palautuksilla) -
Grunt Workout
3*
60m 1 arm OH DB WL
3 Rope ClimbTC 12'
3' rest3*
60m Double DB Front WL
3 Rope ClimbTC 12'
3' rest3*
60m Double DB Carry WL
3 Rope ClimbTC 12'
3' rest -
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AccessoryWOD Workout
4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3