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-
130727 Workout
95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent -
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WOD 190315 Workout
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Weightlifting + conditioning Strength
140 min
Warm up for 30 min
1.Gymnastics
A. EMOM9
1) 8 HSPU
2) 5 CTB + 5 air squat
3) 10 TTB2.Weightlifting
A. Snatch + Low hang snatch
- Heavy 1+2 for the dayB. Slow snatch pull
- 4 x 3 @ 90-110% of A)
4 x 3 x 50 kg3.Conditioning
A. HS Walk practice
- 3 sets of Wall facing shoulder taps
- Weight shift practice w/ wallB. Every 5 minutes for 20 minutes:
300 m Row
7 Burpee chest to bar
5-8 m HS Walk - 5 5 5 5 m
Times: 3.47, 3.44, 3.42, 3.384.Accessory
A. 3 sets @ easy pace:
10 Ring face pulls
6-10 Deficit push ups - 8 8 8
5+5/side Quadruped hip CARs -
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Winter Weather Workout
Due to the winter weather advisory and possibility of poor road conditions and to keep safety a priority, the YMCA will be opening at 1:00pm so there will be no early morning class (5:15am).
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2-14-17 Workout
Warm Up
Strength
A)
Legs & CoreB)
20 Swiss Row to Good Morning
1 Circle Run
15 Swiss Row to Good Morning
2 Circle Runs
10 Swiss Row to Good Morning
3 Circle RunsMetcon
21-15-9
T2B
Wall Ball -
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Seniori lihaskuntotreenit Workout
Lämppä: 15min
Farmerswalk 20m
Rinta+selkävenytkset pumpaten kumpparilla 10+10
Seinäistunta 15-30 s
+keppijumppa
WOD:
30min
Reipas kävely/ hölkkä 200m
pystypunnerrus 8-10
Tauko
Soutulaitteella 250m
vipunosto 8-10
Tauko
Hiihto/pyörä
pystysoutu 8-10