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-
Accessory wod Workout
4-5 sets:
2:00 Air Bike, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
20/20 Anti rotation deadbug2:00 Row, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
10/10 Side plank reach through + Leg lift. Spice it up by holding a 5# plate in your hand -
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Tempo back squat + L-Sit stamina Workout
TEMPO BACK SQUAT (20X1)
3 × 8
Heavier than last week.
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Exposure 2 of 8
5 Rounds Not for Time:
60 Second L-Sit
30 Calorie RowAccumulate one minute per round on the L-Sits. Choose a scaling option that allows you that allows you to hold for sets of at least 10-15 seconds at a time with up to 30 seconds of rest between sets. Use rings, parallettes, boxes, or benches to support yourself on them, or perform them hanging from a Pull-Up bar if you can’t do them atop something. Push the pace a bit on the rows. Even though we’re not doing the 5 rounds “for time,” keep your work rate up throughout.
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CFKN nuoret Workout
Alkulämmittely ja mobility
Otm 10
20s-30s kaaripito
6 kk mave10min amrap
10m askelkyykkykävely
10 istumaannousua
7 seinäpalloaLoppuvenyttelyt
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CORRECTIVE ACCESSORIES 1 Workout
4 rounds for quality
8+8 box step down
12 banded russian KBS
10m KB walking lunge -
Snatch balance Workout
Snatch Balance
5 Sets of 2- Set #1 - 50% of estimated 1RM OHS Based off feel, steadily climb in our remaining (4) sets.
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Metcon Workout
• 3 Round of:
BB Shoulder to Overhead (50/35Kg) 21 reps
One-Arm KB Swing Snatch Dx (24/16Kg) 21 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 21 reps