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-
Pump for Santa 🎅 Workout
18 Min EMOM
1. 10 bicep curls + 8 push ups.
2. 8 strict chin ups
3. 10/10 triceps kick backs 10/5kg -
KOTIREENI: Squats & sit ups Workout
Warm Up: 2-3 Rounds
8 good morning
8 kangaroo squat
8 air squat
8 up & down*
Strength, 3-5 rounds8+8 bulgarian split squat + 6-8 air squat (Tempo 40X0)
rest 1-2min between rounds
*
Metcon50-40-30-20-10
Air squat
20 sit up after each set of squats -
Long EMOM Workout
35 Min EMOM
1. 10-15 kipping hspu
2. 1-3 rope climbs
3. Bike 15/10 cal
4. 10-15 t2b
5. 20 Air squats -
11.12.2019 Workout
AMRAP 2
15 thrusters 42,5/30kg
9 Bar over burpees
18 deadlift 42,5/30kgRest 2 min
AMRAP 3
15 thrusters 42,5/30kg
9 Bar over burpees
18 deadlift 42,5/30kg
12 db snatch 22,5/15kgRest 2 min
AMRAP 4
15 thrusters 42,5/30kg
9 Bar over burpees
18 deadlift 42,5/30kg
12 db snatch 22,5/15kg
21 power clean 42,5/30kgRest 2 min
AMRAP 5
15 thrusters 42,5/30kg
9 Bar over burpees
18 deadlift 42,5/30kg
12 db snatch 22,5/15kg
21 power clean 42,5/30kg
15 Bar Muscle up -
6x 5min ON/2min OFF Workout
6x
5min ON/2min OFFA) AMRAP of
16 DB Snatches 22,5/15kg
12 Pistols
8 Burpee over DBB) 50/40 Cal. On a machine
+ AMRAP in the remaining time of
12 High Box Jump Overs
12 Toes-to-barC) “¼ Nate”
AMRAP of:
2 Muscle Ups
4 Handstand Pushups
8 KB Swings 32/24kg -
11.11.2020 Workout
Open Workout 12.2
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:35kg Snatch, 30 reps
60kg Snatch, 30 reps
75kg Snatch, 30 reps
95kg Snatch, as many reps as possibleWOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:20kg Snatch, 30 reps
35kg Snatch, 30 reps
45kg Snatch, 30 reps
55kg Snatch, as many reps as possibleEi skaalata!
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Chipper Workout
For time:
27 Box Jumps
21 Toes-to-bar
15 Power Snatches 50/35kg
12 Overhead Squats
50 Double Unders
12 Overhead Squats
15 Power Snatches
21 Toes-to-bar
27 Box Jumps -
"Rush Hour" Workout
On the 4:00 x 5 Rounds:
25/18 Cal Row/ 20/15 Cal Assault Bike/ Ski
10 Lateral Barbell Burpees
5 Power Snatches 50/30kg -
Strength 20-10-2020 Workout
Superset!
Banded Push-Up: 4 x 12-15.
Rest 60s.
Ring Pull-ups: 4 x 6-10. 3s lowering
Rest 60s- Rings: Chest to Rings, Self-Assisted or Partner Assisted
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