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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24.3.2020 CF Workout
Eilinen/
Työntö niskasta 3x4x50-60%
Työntö niskasta + työntö
2+1x70%, 5 x (2+1)x75%Raakarive polvelta + VAPU
3+1x70%, 4 x (3+1)x75%3x20 Deadbug
3x20 reverse hyper
3 x15+15 kulmasoutu -
2.3.2020 Workout
"Zeus"
3 Rounds For Time
30 Wall Ball Shots 9/6kg
30 Sumo Deadlift High-Pull 35/35kg
30 Box Jump 20"
30 Push Presses 35/25kg
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight) Rigistä kyytiin -
Kotitreeni WOD Workout
WOD
5rds
30x DU/ jump over line
20x hang power snatch
10x burpee
rest 1min. btw rds -
7.3.2020 deload Workout
5RFT
22 Kettlebell Swings 24/16kg
22 Box Jumps 24/20"
500m row
22 Burpees
22 Wall Ball Shots 9/6kgsalin ohjelmoinnissa
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Monday Cool down Workout
2-3 min light cardio
1+1 min couch strech
1+1 min banded bully strech
1+1 min hamstring strech -
25.3.2020 CF Workout
Tall Clean 3 x 4, kohtuullinen
Työntöveto + Rive, polven alta + rive
1+1+1x70%, 5 x (1+1+1)x75%Työntöveto, pidolla
1x3x90%, 3x3x95%Etukyykky (3 sek stoppi, täysillä ylös)
3x3x68%3 x 10, lantionnosto
3 x 10, dippi -
Monday Warm up Workout
Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
:45 bike + :45 ski erg
5 barbell power snatches
5+5 lunge elbow to floor strech
5 up downs
10 box jump overs, step down.
- cllimb to power snatch weight and test 2-4 reps of bbjo 2 times during climbing on snatch -
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