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-
Accessory wod Workout
3-4 sets for quality:
10/10 Single Leg weighted hip thrust (Shoulders on a bench) (Light Weight, focus on getting a good squeeze at the top)
10/10 Single Leg Romanian Deadlift (Holding DB or KB in opposite side of the leg planted)
5 wall walks
:30/:30 Side plank -
CFKN Lapset Workout
Lämmittely leikki ja mobility
vuorikiipeilijä tabata
12min amrap
6 kyykky
6 punnerrus
20m lankkukävelyloppuvenyttelyt
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Metcon Workout
5 Round of:
Strict Handstand Push Ups 1:00 @ max reps
Double DB Farmer Carry (2X22.5/15Kg) 1:00 @ max meters
1:00 rest each round -
Superkids 10-13v Voima Workout
*reaktiolähtöjä, pujottelua, agilitytikkaita
*harjoitellaan rivetekniikka kepillä ja tangolla
2-3 x 3 x polven päältä, 3 x maasta -
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31.8.2017 To Jatkoryhmä Bench Dynamic Effort Workout
Penkki 8x3x40%+siniset minikumit
2lankun penkki 4x5
Ojentajat otsalta 4x10
Leuanveto 4x10 eri otteilla -
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24.8.2017 To Jatkoryhmä Bench Dynamic Effort Workout
Penkki 8x3x40%+siniset minikumit
2lankun penkki 4x5
Ojentajat otsalta 4x10
Leuanveto 4x10 eri otteilla -
3rd Day of Crossfitmas Workout
Crossfitmas Checklist:
- Strict Pull Ups (10 reps); 3 pt
- Unbroken Wall Ball Shots, 6# Ball (100 reps); 1 pt
- On Ramp, 400M Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, 10 Pull Ups (4:50); 1 pt
- 1 Min T2B + 1 Min HSPU Max Reps (15); .5
- Max Height Box Jump (30"); .5