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-
5/14/21 Workout
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KAHVAKUULA RUUVIKATU Workout
AMRAP30
A.) 3 kierrosta
200 m farmari kävely (2 x raskas kuula)
Wall ball x 20
Askelkyykky kuula räkissä x 20
Kuulan siirto lankussa x 20
Kyykkyhyppy kuulalla x 20B.) Loppuaika max määrä TGU
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Mobility & CORE Workout
Th reg. + shoulder mobility
5 rnds for quality
10/10 m one arm waiter walk w. plate
6 splayed seat Thoracic extension w. WB (bear hug)
5/5 figure 8s w. WBsuperset, 3 rnds
8/8 banded dead bug
10 banded glute bridge -
Weightlifting Workout
A:
Non contact muscle clean + push jerk + split jerk 5x1+1+1 @easyB:
Power clean + tall clean + split jerk
5x1+1+2 @easyC:
Power clean + split jerk 5x1 @moderate weight -
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12 Days of Christmas Workout
For time:
1 Clean 100/70kg
2 Pistol squats
3 Burpees
4 STOH 60/42kg
5 T2B
6 HSPU
7 Box jump over 60/50cm
8 Pull-ups
9 Wallballs 9/6kg
10 Alternating DB snatch 22,5/16kg
11 Abmat sit-ups
12 D-ball over shoulder 60/40kgStart with 1 Clean. Then do 2 Pistol squats and 1 Clean. The 3 Burpees, 2 Pistol squats and 1 Clean. Continue this way until the final round of 12 D-ball over shoulder, 11 Abmat sit-ups and each movement descending In repetitions all the way down to 1 Clean.
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Beast Accessory Workout
3-4 Sets:
A. 60-90s Sorenson Hold
B. 30-60s Plate Pinch
C. 8-12 Single Legged RDL (Each Leg) -
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Viikko 4 / 2023 Workout
Viikko 4
Tältä viikolta volyymia pikkusen alempana, ja voit keventää jättämällä esim accessoryn pois tai ekstroja / jonku treenin tarvittaessa. Jos tuntuu hyvältä niin anna mennä vaan normaalisti. -
Kotitreeni WOD Workout