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-
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WOD Workout
Amrap 14'
9* OHS
1* legless rope climbing / sc normal rope climbing
9* press
Rx 50/30kg
Sc 30/20kg -
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Muscle & Power, CORE Workout
EMOM for 3 rounds:
1) 1st round Cross-crunches, 2nd round Single leg V-ups. 3rd round Windshield vipers
2) Rest
3) Landmine twists
4) Rest
5) (Weighted) Plank hold
6) Rest -
Tabata Style Workout
4 rounds:
20sec: 10m Shuttle Run
10sec: rest
20sec: High Box Jump
10sec: rest2min rest:
4 rounds:
20sec: Split Jump (alternate)
10sec: rest
20sec: Double KBS (eyelevel)
10sec: rest2min rest:
4 rounds:
20sec: TTB
10sec: rest
20sec: Push-Up
10sec: restRPE 3-5
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Rowing intervals with a partner Workout
6 rounds each:
500/400m Comfortable/moderate
250/200m FastSwitch after each set. So its 500+500, 250+250, etc.
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Accessory wod Workout
4 sets:
Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
Rest 1:00
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets -
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CFKN Lapset Workout
Lämmittely leikkiä ja mobility
Harjoitellaan: käsillä ja päällä seisontaa
Metcon: joukkueena
1000m hiihtoa tai soutua
30 kyykkyä
30 punnerrusta
30 hyppistä
30 istumaan nousuaLoppuvenyttelyt