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-
-
"HOME WOD" Workout
A.
EMOM x6:
1.) Shuttle run
2.) Air squat
3.) Up / down dog
4.) Reverse lunge w/ stretch
5.) Superman hold (alt.)
6.) DU'sMobility...
Work on: DB Movements
B.
AMRAP 5:
Shuttle run (30x10m) Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Snatches (alt.)Rest 5:00
AMRAP 5:
Shuttle run (30x10m) Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Hang clean & jerk (alt.)Rest 5:00
AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Cluster (alt.) -
Upper body for quality Workout
3 rounds for quality
8+8 Half kneeling DB press
8+8 Gorilla row
30-60sec plank
8+8 1-ARM bench pressRest 90-120sec between rounds
-
Push Press intobSplit Jerk Strength
Push Press into Split Jerk 3x5
@40-50%
Rest as needed between. RPE
2-3
Target: fast elbows, full -
Hero wod Workout
The Twister
3 RoundsAmrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over boxAmrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kgRest 3min btw amraps. / 5min rest btw. Rds.
-
Strength Workout
15' EMOM
1: 5/5 gorilla row
2: 10-20" top pos. pull up hold
3: 20reps scissor kicks -
-
Puttitunti, yläkroppa INT 6 Strength
A Penkkipunnerrus tangolla (rest-pause tekniikka) x 12 + 8 x 3 sarjaa
3. viikolla x 14 + 10 x 3 sarjaa. Toistojen välissä 10 sek lepo. Sarjat tehdään uupumukseen asti (vara 1/2 - 1) Toistojen välissä 10 sek lepo ja taas uupumukseen asti. HUOM! varmistajat penkissä!
B1 Vinopenkki käsipainoilla, neutraali ote x 6 x 3 sarjaa
B2. Etunojapunnerrus variaatio (kahvat/ renkaat) x 6 x 2 sarjaa
C Kulmasoutu tangolla x 12 x 2 sarjaa -
Main site Friday 220114 Workout
Complete as many rounds as possible in 10 minutes of
- 3 overhead squats
- 30 double-unders
- 6 overhead squats
- 30 double-unders
- 9 overhead squats
- 30 double-unders
- Etc.
♀ 75 lb. ♂ 115 lb.
-
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps