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-
24.12.2021 Workout
Palaamme sali harjoitteluun 27.12.2021 maanantaina.
Hyvää ja rauhallista joulua kaikille <3
-
WOD 1: 24130 Workout
2x4 AMRAP
4 AMRAP
13 box jump
13 KB swing
3min rest
4 AMRAP
13 Squat
13 DB shoulder press -
Baseline Workout
Repeat
500M row
40 air squats
30 sit ups
20 push ups
10 ring rows (substirue for Australian pull up) -
-
accessory gymnastic Workout
5 rnds
4-8 Kipping HSPU
https://vimeo.com/177023532
1 Conan
https://vimeo.com/175115146 -
Conditioning Workout
3 rounds For Time:
500 m row/skierg
10 burpee
20 KB Swing @16/24 rx @24/32
10 goblet squat
20 overhead plate lunges @15/20500 m row/skierg
10 overhead plate lunges
20 goblet squat
10 KB swing
20 burpeeTimecap : 30 mins
-
Battle of the B*stards Workout
(24/16kg)
KB O/H Swings - 60 reps
Burpees - 30 reps
KB Ballistic Rows - 50 reps
Burpees - 25 reps
KB Goblet Squats - 40 reps
Burpees - 20 reps
KB Cleans - 30 reps
Burpees - 15 reps
KB Thrusters - 20 reps
Burpees - 10 reps
-
-
Accessory Gymnastic Workout
4 x 10
Alternate reps until 5 reps of each are performed until 10 reps total
1 ring push-up
https://vimeo.com/175184265
1 ring fly
https://vimeo.com/177273421 -
Competition Strength
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)