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

Warmup Workout

Every 3mins x 3 sets
Row 300m
10 Goblet Squats (3sec hold at bottom of each)
30sec Arrested Superman Hold
1 mi fun run Workout

1 mile run on the track for time
Conditioning Workout

Pyramid Dumbell" Jackie" with partner
1500m row
70 DB thruster @15/10kg
45 pull up

3 min REST

1000m row
50 DB thruster @15/10kg
30 pull up

3 min REST

500m row
30 DB thruster @15/10kg
15 pull up

Timecap: 30 mins
Snatch! Workout

8 rounds:

10 T2B
8 Snatch
Warmup Workout

3 Rounds Not for Time
Run 200m
5m Tall Plank Theraband Lateral Walk/direction
10m Quadruped Crawl
10m Reverse Quadruped Crawl
Wetherby 101916M Workout

Warm Up
3 Rounds x 1 min interval
go from 1 exercise to the next, no rest
Air Squats
Pullups
Situps
Kettle Bell Swings
Mobility

Strength
Wendler Deadlift
5 x 75%/3 x 85%/1+ x 95%

MetCon
Death by Wallballs
Start at 10 Wallballs
Add 1 each minute
Continue till you can't complete in 1 min
23.7.2019 CF Workout

Eilinen/

Etukyykky, raskas ykkönen (ilman vyötä)

Tempaus pukeilta, puolesta reidestä
1x2@60%, 1x@65%, 4x2@70%

Tempaus Mave, jalkojen alle 15kg lintit
1x5@85%, 1x5@90%, 1x5@95%

Lisäpainolankku 3x30 sek
Etukyykky Strength

Etukyykky

5 x 8
Wetherby 102016M Workout

Warm Up
Tabata Bike
Mobility
21 Ring Rows
15 HSPU
21 OHS with Bar
Max hold Plank

Cardio
For Time
1000m Row
Rest 3 minutes
500m Row
Rest 2 minutes
250m Row
Vatsoja ja jalkoja Workout

3 kierrosta

Max toistot jokaista liikettä 1 min aikana

-varpaat tankoon
-boxin yli askellus
-köysikiipeily/laskeutuminen
-wall ball