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

wod Strength

fran 21 9
17.2.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout

Penkkipunnerrus 8x3x60%
Kulmasoutu 5x12-20
Pystysoutu käsipainoilla 3x20-30
Jalkojen nostot riippuen 5x12-20
4.7.2017 Ti Jatkoryhmä JK Max Effort Workout

Etukyykky max1
Maastaveto 5x5x80%
Reverse Hyper 5x8-15
Vatsat 100 toistoa
Gymnastic metcon Workout

• 3 Round of:
Run 200 m
Bar Muscle Ups 10/7 reps unbroken
Run 200 m
Rest as need each round
Ogni round va affrontato a max effort. Scala il numero di reps sui BMU eventualmente per poterle
fare tutte unbroken ad ogni round
Emom strength Workout

• 14 Min EMOM of:
1st Min
BB Deadlifts
75% 1RM 4 reps
2nd Min
Toes to Bar 8-12 reps
Superkids 10-13v WOD Workout

2 kierrosta

20 käsilläseisontapunnerrusta boxilla
20 leuanvetoa
20 varpaat tankoon
Saksityöntötekniikkaa Strength

5 x 2 split jerk from rack, go as heavy as technique allows
Push press. Strength

Push press 4x8-12.
Row intervals: 10 x 500, 2:30 min rest Workout

Row intervals:
10 x 500
2:30 min rest between sets
5 min rest after the 5th set

Discontinue the workout if the 500m speed is +-0,5 second of the first interval, no matter which repeat you are on.
2.3.2017 To Jatkoryhmä (Squat/DL Dynamic Effort) Workout

Box-kyykky 8x2x55%
Raaka rinnalle veto "max1"
Reverse Hyper 5x15
Yhden käden etuheilautus (yhteensä 100 toistoa per käsi)

Need a training program?

wod Strength

17.2.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout

4.7.2017 Ti Jatkoryhmä JK Max Effort Workout

Gymnastic metcon Workout

Emom strength Workout

Superkids 10-13v WOD Workout

Saksityöntötekniikkaa Strength

Push press. Strength

Row intervals: 10 x 500, 2:30 min rest Workout

2.3.2017 To Jatkoryhmä (Squat/DL Dynamic Effort) Workout