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
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Quality workout Workout
Metcon (quality)
24 minutes for quality & minimum rest:
10 1-arm deadlifts, L
10 1-arm deadlifts, R
10 Lunge steps with weight in left hand
10 Lunge steps with weight in right hand
10 Weighted sit-ups or GHD sit-ups
20/16 Calories bike*Choose a moderate to heavy weight for deadlifts & lunges. Use KB or DB. Goal is to get 4-6 rounds.
Accessory:
4-5 rounds of
8-12 hamstring curls on rower
30-60s wall sit hold w/2 KB’s in ft.rack hold
Rest as needed -
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Onsdag 21/4 2021 Workout
E2M for 12min(3 rounds)
1: Shoulder press x3-5
2: Strict pull ups xMax unbroken
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7min Amrap
7 OHS 20/15kg
7 Burpees -
Beast Accessory Workout
3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 60-90s Elbow Plank
C. 8-12 Barbell Upright Rows*Repeat from 7.6.22
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Ninjat 14-16v Voima Workout
*Hang (above knee) pandapull + snatch (floor), 3 x 2 + 2, 60 %
*6 x hang snatch + snatch, E1,5MOM, AHAP
*6 x Clean pull + Clean + Front squat, E1,5MOM, 80-90%
*3 x 6 rythmic split jerk, U choose the weightAbs and squats of choice!
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