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-
Käsilläseisontapito, leuat + lankku, toes to bar Workout
3 x
30 sek käsilläseisontapito, 30 sek lepo
1 min max leuat3 x
1 min lankkupito
1 min max toes to bar -
Superkids 10-13v omatoimi Workout
Koita pysyä 4 min lankussa! Muista pitää vatsat tiukalla! Selän pitää pysyä suorana! Jos joudut lepäämään, tee 5 burpeeta ja jatka lankutusta niin kauan että 4 min tulee täyteen.
Sen jälkeen
*21 - 15 - 9*Boxihyppy tai vauhditon pituushyppy
*Aasinpotku vuorojaloin (niinkuin menisi käsilläseisontaan,) -
Monday Warm up Workout
Warm up
With Air Bike OR ROWER
3 sets of 40s easy, 20s moderate, 10s fast. rest 20-30 sec and repeat.
then some band work for shoulders/glutes as we used to do.
then
3 rounds, starting with barbell and 3rd round with wod weights
5 hang power cleans
2 bar facing burpees
5 front squats
2 bar facing burpees
5 STOH -
-
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps -
2.Conditioning Workout
"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute RestKilos: Wallballs: 9/6, Barbell: 34/25
-
Warm up Workout
A.
2 rds:
1min. Row/Air bike
5 Walk out + Push up
5+5 Spider lunge + twist
6-8 Ring row2 rds:
30s. Row/Air bike
5 Deadlift
5 Front squat
5 Shoulder pressMobility:
- Lunge complex
- Shoulder pump
- Front rack
- Ankles -
SPCOM01102019 Workout
PARTE A
Snatch warm up
Then 3 round
Lat back sbarra 10
Triceps band 15
Divebomber 10PARTE B
Strict Press + push Press + push jerk :
6+7+7 ( dopo ogni set 30’’ hollow position)
6 + 6 + 6
5 + 6 + 5
4 + 5 + 5
3 + 5 + 4
2 + 4 + 4
‼️‼️ 70 % del massimale di strict Press e tenere per tutte le rep. Rest tra i set 2’PARTE C
C1
EMOM 6’
10 WallBall 9/6kg + 1 Burpees
10 WallBall 9/6kg + 2 Burpees
...
(WallBall rimangono sempre 10 e aumento di 1 Burpees ogni minuto fino ad arrivare a 6)
Rest 2’
EMOM 6’
10 WallBall 9/6kg + 7 Burpees
10 WallBall 9/6kg + 8 Burpees
...
(WallBall rimangono sempre 10 e aumento di 1 Burpees ogni minuto fino ad arrivare a 12)
C2
20’ EMOM
5 Pull Ups
10 Push Up
15 Air Squat
With Vest
(Se non riesco a tenerlo EMOM, lavorare in AMRAP)
PARTE D
WOD1
OGNI 5' X 3 SET
Rest 2:00
21 Ring Dip
21 STOH 60-50/45-35KG
Max Rope Climb nel tempo rimanenteWOD2
5-10-15-20-25
pull up
thruster 45/30kg -
FUNCTIONAL 30.5.2022 Workout
3 Rounds:
10 pull up/ ring row
10 push up3 Rounds:
10 goblet squat
10 hanging leg raises -
4 sets of Workout
5 x Front Squats (75-85%)
rest 10s
10 x Walking Lunge steps w/B.B, DB or KB
rest 3min btw sets
