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-
28.8.2020 WOD Workout
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14.10.2021 Workout
EILINEN
TAI
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 minTAI
- 30 min palauttava hölkkä sekä venyttelyt
TAI
KEVYT TEKNIIKKATREENI n. 30min
Tee vapaavalintaiset lämmöt
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HIP SN BALANCE + SOTS PRESS
3x1[4+4]@keppi pal 1-2min
SNATCH On The Plates
3x6@keppi/tanko pal 2min
DEFICIT POWER SN + OHS
6x2[1+1]@40% pal 2min
DEFICIT SN
6x2@50% pal 2min
Omaehtoiset verryttelyt / venyttelyt
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Warm up and strength Workout
Bike or row
1:00 easy pace
0:45 moderate pace
0:30 fast paceThen barbell warm up
1 round
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 backsquats
5 good morningsStrength
Clean complex
Every 1:30x 8
2 power cleans + 2 front squats
*increasing in weight for quality -
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Muscle & Power, Joker Workout
For weight: CrossFit Olympic Total
sum of 3 best lifts in:
Clean&Jerk
Snatch -
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