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-
strength + metcon Workout
DL:
1x20
3x10
Rest 3min btw sets. No belt, no bouncing. Add weight from last week.9min amrap:
7 dual kettlebell c/j ( between legs)
10 dual kettlebell front rack lunges (5/5)
15 burbee
RX is 24/16 scale to 20/12 if needed.3 rds accessory:
20-40 reverse hyper
15 weighted sit-up
20 m max load farmers walk -
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Main site Saturday 240720 Workout
For time
- 50 alternating single-leg squats
- 3 rope climbs to 15 feet
- 800-meter run
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CFKN nuoret Workout
Lämmittely ja mobility
Harjoitellaan: boxihyppyä
pienemmästä- korkeampaan12min amrap:
6 kyykkyä
6 punnerrusta
6 rengassoutua
50m koneLoppuvenyttelyt
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strength + metcon Workout
EMOM 10:
1 snatch drop
Keep weight moderate, focus on speed.Snatch from blocks:
5x
3 Squat snatch ( drop each rep, keep weight moderate, focus on technic)Back squat
7x5
Use 77.5-82.5%. Rest 3min btw sets.3 rds accessory:
6 snatch grip push press (behind neck)
4 snatch grip DL ( use straps)
20-40 GHD sit-up -
CFKN nuoret Workout
Lämmittely ja mobility
Rinnallevetotreeni:
pallolla, kepillä ja tangolla8x 30s työ 30s lepo
Burpee
Roikkuen jalkojen nostoLoppuvenyttelyt