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-
Competition Strength
A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)Build over the course of the 10 sets
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WOD 19.11 Workout
Pair workout
Station 1
Row for calories
Bike for calories
Station 2
Burpee box jumps
KBS 24/16
Station 3
Deadlift 100/70
Front squats 80/55
Station 4
Dumbbell snatch 20/15
Push ups -
Sunday 5th July Workout
RX
On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups– 1 shuttle run is 25 ft down and back.
INTERMEDIATE
On a 2:00 clock:
20 alternating DB hang clean to overheads (10/15 kg)
5 shuttle runs
Max chest-to-bar pull-ups2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups– 1 shuttle run is 25 ft down and back.
BEGINNER
5 sets of:
On a 2:00 clock:
10 alternating DB hang clean to overheads (5/7.5 kg)
3 shuttle runs
10 ring rows2:00 rest
– 1 shuttle run is 25 ft down and back.
SKILL WORK
Post-workout accessory
Accumulate:
30 GHD or partner glute-hamstring raises -
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Tuesday (08.16.2016) - WOD Workout
10min AMRAP
10 Handstand Push-ups
20 KB Swings (RX 55/35) (RX+70/45) (RXM 45/25)
10 Pull-ups -
FUNCTIONAL 15.10.2022 Workout
4 rounds:
12 Front rack lunges
12 DB squat
-rest 1-2 min between rounds- -
21.8.2017 Ma Jatkoryhmä Bench Max Effort Workout
Football bar penkki 3x6-10 (kapea ote)
Pendlay Row 5x4-6
Takaolk käsipainolla 3-5 sarjaa (yhdellä kädellä) -
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Superkids 10-13v WOD Workout
5 kierrosta
5 rinnalleveto (20-30 kg)
10 slamball
1 x viereinen sali ympäri takaperin juoksua