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

Kotitreeni WOD Workout

5rds every 4min.
10x goblet squat
10x push up
10x sit up
10x mountain climber
10x up down
Hang snatch 3x50%, 3x60%, 2x70%, 2x80%, 2x1x90% Strength

Hang snatch 3x50%, 3x60%, 2x70%, 2x80%, 2x1x90%
CFKN nuoret Workout

Alkulämmittely ja mobility

Takakyykkyä

12min AMRAP
3 pysty punnerrusta
6 leukaa
8 askelkyykkykävely
7 cal laitteella

Loppuvenyttelyt
VIDEO - ATP Skill: Bridge Hold Workout
Wod 03112016 Workout
4 Rounds for Time (cap time: 30 min):
- 12 Burpees.
- 16 Fr. Rack Walking Lunges 50/35 - 40/25 - 30/15 kgs.
- 20 Diamond push-ups.
- 24 Sec Handstand Hold.
- 28 Kb Swing 32/24 kgs - 24/16 kgs - 16/12 kgs.
- 32 DU RxC Unbroken.
Työntö 5x3+1 Strength

@65-75%
23.7.2024 AMRAP12 Workout

10 db's reverse lunges
8 devils cleans
10 push-ups
23.7.2024 Close grip Bench Press Strength

5 sets of 5 reps

Go every 2:30
ALK: RV pys. 2s pa+py+kr, 8x3x50% Strength

Rinnalleveto, 2s pysähdys: polven allapuolella, polven yläpuolella, korkea riipuus, 8x3 50% rinnallevedon maximista
Gymnastics + weightlifting + aerobic work Strength

Morning: 90 min

1.Skill
A. TTP handstand walk follow along session

2.Weightlifting
A. Split jerk – build to a heavy triple (3) for the day, in a 20-minute window > technical lifts, light weight

Evening: 90 min

1.Skill
A. Ring muscle up practice for 50 min
Progressions

2.Aerobic work
A. Easy AB for 30 min
162 cal, 132/143