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-
-
-
-
-
Extra Credit 04-07-2020 Workout
10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull -
-
CFKN lapset Workout
Alkulämmittely ja mobility
Wod 10min amrap
Salin ympäri juoksu
(otm: 1) 3burpee 2)10s Lankku 3)10s kaaripito)Loppuvenyttelyt
-
Hard routine + strength Strength
135 + 50 min
1.BFLY
- 40 reps2.Squat clean ladder
- 55 65 70 72.5 75 77.5 80 kg
- 50 s. time to lift, 10 s. transition
- Tie brake: max lifts with heaviest weight / jumps over the bar
- Result: 65 kg + 49 jumps (over 70 kg bar)3.Conditioning
A. FT:
50 cal ski
40 pistol squat
30 wall ball @ 20 lbs
20 single arm STOH w/DB - 35 lbs
8 RMU
50 cal ski
Time: -B. 15 min easy bike
4.Strength accessory
A. 3 sets:
- 12 low cable pulley - 40 40 40 kg
- 8 side lat raise - 10 10 10 lbB. 3 sets:
- 10 3-point row - 30 35 35 lb
- 8 bicep curl & press - 20 20 20 lbC. 3 sets:
- 8 cuban press - 1.5 kg
- 8 supinated straight arm raise - 1.5 kg
- 10 s. active hang + 10 s. passive hangD. EMOM7: abs
E. 3 sets:
- 3x7 bicep curl - 13 kg -
3-position snatch Strength
Weightlifting – Snatch
Build up to a heavy set of 3-postition snatch
*3-position snatch: Hi-hang snatch + hang snatch + snatch
-