Just what the doctor Rx'd Workouts

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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

SPCOM02082019 Workout

A
3' DU
poi

Emom 12'(2 set):
1)russian baby makers x10 rep

2) Alternating Kettlebell Goblet Cossack Squats x 12 rep
3) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (dx Arm)
4) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (sx Arm)

5) Seated Piked Double Leg Lift x 15 rep

6) 30"/40" di H. Position+plates
B

In 18' trovare 1-RM Power Clean + P. Jerk

C

C1
For time:
Run 1600mt
20 GTO 70-60-50/50-40-35kg
8 HSPU

Rest 5' poi

C2
For time:
Run 800mt
20 FS (in base al carico iniziale, scalare)
16 HSPU

Rest 5' poi

C3
For time:
Run 400mt
20 OHS (in base al carico del FS scalare)
24 HSPU

D

3 SET:
Pallof Press x 10 rep per lato (MOVIMENTO LENTO E CONTROLLATO)

Rest 30-45"
Side Plank x 45" PER LATO
Rest 30-45"
Ab-Wheel Rollout x 6 rep (MOVIMENTO LENTO E CONTROLLATO)

E

AMRAP 5' x 3
Rest 3'
20 thruster 50-40/35-25kg
20 Pistols
Max DB Box Step Overs
WOD 20/12/21 Workout
9.8.2019 Workout

EMOM 30

1 minute : 1 RDS Macho Man
2 minute : Run 200m

M : 85kg
W : 60kg

(Salin ohjelmoinnissa)
Gymnastics strict strenght 1 Strength

CHEST TO BAR

5-4-4-4-3
Keskiviikko Wod Workout

Find your work weight in 6min

EMOM 12
1´ 2x Power clean +
2x Front squat

2´ 2x Power clean +
2x Push jerk

AMRAP 10
2 – 4 – 6 – 8…
DB Clean & Jerk (alt.)
DB Devil press (alt.)
(15/22,5kg)
Superkids 10-13 v WOD Workout

10 min EMOM

Joka alkava min
Pariton 5 x 5 m pistejuoksu
Parillinen 3-5 PEP
SPCOM01082019 Workout

A.
20m Bear Crawl
20m Crab Walk
20 Jump Squat
15 Hand Release Push Up
15m Burpee broad jump
30 Mountain Climbers
500m Row

B

SNATCH

Ogni 2' , per 6' (3 set):
3 posizioni di Snatch @ 65-75%
(altezza anche,metà coscia, Da pavimento)

poi

Ogni 2' , per 6' (3 set):
Hang Snatch + Snatch @ 75-85% 3 rep

poi

Ogni 2' , per 10' (5 set):
Snatch @ 85-95% 3 rep
poi
Ogni 2' , per 6' (3 set):
Snatch Pull x 2 rep @ 95-100%

C

For time:
400 Mt Run
10 Bench Press
400 Mt Run
20 Bench Press
400 Mt Run
30 Bench Press
400 Mt Run
40 Push Ups

Note: Bench Press partire con carico alto e
scalare a giro

D

4 Rnd
15 Pull-up
15 GHD
5 BMU
10 FS

E

For Time:
27-21-15-9:
Wallball
Box Jump Over
Power Clean 50/35
Superkids 10-13 v Voima Strength

sumomaastaveto-tekniikka

/ 3 x 5 sumomave
Assault bike & HSW Workout

3 Rounds for time:
27-21-15-9 cal Assault bike
30m Handstand walk btw each set
Rest 1:1 btw rounds
Torstai Wod Workout

5 Rounds
5x High box jump
5x Burpee broad jump
15+15x one leg jump
Rest 2min between rounds

50x Situp 25x DU
40x Situp 25x DU
30x Situp 25x DU
20x Situp 25x DU
10x Situp 25x DU