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-
Extra Credit 13-06-2023 Workout
OPTIONAL COOL DOWN
EMOM x 6 MINUTES
MIN 1 - :45 Banded Ws w/:05 Hold*
MIN 2 - :45 SLOW Arm Haulers -
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Treeni 5 Workout
Warm Up
3 rounds
1 min row, run, or ski
12-16 cossack squats
12 gtoh oh + halo (levypainonnosto jalkojen välistä ja kierto pään ympäri 5-15kg)
:20-30s side plank R&LStrenght
Sumo DL 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 4-5x2+2reps @1x65 and 1x75% and 2-3x80%
rest 2 min bwn sets
Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.Metcon
8 min amrap
2-3 rope climbs (target about 1min)
10 toes to bars
12 box jumps to 50/60cm, step downrest 2 min
8 min amrap
4 sandbag cleans @35-45/55-70kg
8 toes to bars
12m hs walk or 4 wall walkstarget 3-4 rounds per set
Keep steady 80% effort paceAccessory Work
3x12-15 barbell romanian deadlifts
3x10/10 single arm seated db press
3x30 weighted twits + 12-20 seated knee tucks
rest as needed -
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Extra Credit 15-12-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
12 Alt. Deadbugs
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets -
EASY: Team AMRAP 25 Workout
AMRAP 25
In teams of 3, YGIG, divide reps even200m run (all)
30 KBS
30 wall ball
30 burpee no jump
rest 1min after each round