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-
FUNCTIONAL 5.7.2021 Workout
Strength:
3 rounds:
8-10/ leg Box step down
8-10/ leg One leg deadlift
8-10 Tempo squats (2020)
-rest 1-2 min between rounds -
"Buy, Buy, Buy" Workout
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats 40/30kgRest 5 Minutes
AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats 60/40kgRest 5 Minutes
AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats 75/50kg -
Core strength and recovery WOD Workout
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SPCOM26082019 Workout
LU-
NEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITYRun 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 SupermanB
A.
Ogni 3' per 15' (5 set):
2 Clean + 2 Front Squat + 2 JerkI primi 3 set = 1 rep @ 65-70% di 1RM Clean & Jerk
i set rimanenti = 1 rep @ 75-80% di 1RM Clean & JerkC.
Ogni 2' per 15' (5 set):
Clean & Jerk x 1-2 rep @ 85% of 1-RM Clean & JerkD.
Ogni 2' per 14' (7 set):
Front Squatset 1-3 = 3 rep @ 70%
se4-5 = 3 rep @ 75%
Sets 6-7 = 2 rep @ 80%E.
Ogni 2' per 16' (8 set):
1) 4 Power Clean + 10 Back Squat
2) 20 DU + 10 C2BF.
AMRAP 12'
12 Pistol Squat
10 DB (5+5) Push Press 20/15kg
8 ring dip -
CFKN nuoret Workout
Alkulämmittely ja mobility
Taito: Työntö saksiin
Wod: 10min Amrap parin kanssa tai tiimissä
100m soutu
5 burpeeLoppuvenyttelyt
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Metcon Workout
• 15 Min AMRAP of:
BB Overhead Squats 15 reps
GHD Sit Ups 15 reps
Double Unders 75 reps
BB Load = 60/40Kg oppure un carico con cui riesci a completare sempre 15 reps in massimo 3 sets. -
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Metcon strength Workout
• 4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Bar Muscle Ups 8/6 reps