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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KAHVAKUULA RATAPIHA Workout
KORTTIPAKKATREENI
Hertta:
- Heilautus, kyykky, sit up
Ruutu:
- Rive, askelkyykky, linkkari
Pata:
- Työntö/VP, kyykkyhyppy, olan kosketus vatsat
Risti:
- Seesaw soutu, sivukyykky, nilkan kosketus vatsat
Jokeri:
- Burpee x 15Numeroilla 2-7 tehdään 2 x kortin osoittama toistomäärä
Numeroilla 8-14 tehdään kortin osoittama toistomäärä -
OnRamp, day 12 Workout
In teams of 3-4* for time:
3000m Row
150 Air squats
120 AMSU
60 Burbee box overs
60 Power cleans- Only one person/movement
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"Less is More" Workout
10 Rounds For Time [20 Minute Cap]:
500 Meter Bike Erg
30ft. Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead*Dumbbells: 22.5 / 15 kg's
*Score: Time (Add 1s For Every Missed Rep If Capped)
*100m = 1 Rep
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KOTI-WOD Workout
Warm up, 8-10min
60s jump rope/row/ski/bike
5 inch worm + push-up
10 OHS (keppi)
20s hollow rocks
20s arch rocks
A) STRICT HSPUS:
EMOM 8min:
1) 1min max reps strict hspu (minus 2-3 reps)
2) 30s plank hold
tavoite saada tehtyä väh. 10 toistoa per kierros, eli skaalaa tarvittaessa. Toistoja ei tarvitse tehdä putkeen, vaan voit pätkiä lyhyiksikin sarjoiksi.
**B) METCON:
3 Rounds, for time:*
15 push-ups
20 air squats
20 burpees
3 wall climbs -
8.8.2023 Row & pull-ups & echo bike & wall walk Workout
3 Rounds
30 cal row
15 pull-ups (scale: max reps in 45s)
15 cals echo bike
3 wall walks*rest 2mins after each round
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