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-
ACCESSORIES (ADVANCED) Workout
3-4 ROUNDS FOR QUALITY
1 Set of strict BB press (1-2 RIR)
20-30 Banded Tricep Ext.
10/10 DB Row
-Rest as needed- -
12 Days of Christmas Workout
12 rounds for time, starting with 1 and adding an exercise each round:
- 1 wall walk
- 2 candlesticks
- 3 burpees
- 4 push-ups
- 5 walking lunges
- 6 air squats
- 7 sit-ups
- 8 jumping squats
- 9 jumping lunges
- 10 broad jumps
- 11 handstand push-ups
- 12 pistols
Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
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Friday Warm up Workout
SKI
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then
one round of
10-15 scap pull ups
10-15 kip to swings
5-10 push up to downdog
:30 tricep strech R/L -
140122 Perjantai Workout
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Conditioning Workout
In 7 mins
12 KB burpee deadlift @24/16kg
24 Kipping Pull up
36 USA Swing
Remaining time max rep goblet squat!Rest 2 mins
In 7 mins
12 KB squat clean @24/16kg
24 kipping HSPU / pike push up
36 USA Swing
Remaining time max rep KB burpee Deadlift!Rest 2 mins
In 7 mins
12 Single arm KB thruster (6/6)@24/16kg
24 abmat sit up
36 Kb snatch
Remaining time max rep Goblet KB lunge!Rest 2 mins
In 7 mins
12 Single arm Kb power clean & jerk @24/16kg
24 T2b
36 alt.shoulder taps in Hs hold
Remaining time max rep KB snatch! -
Day 1 Gymnastics Workout
Kick up to wall if confident - 10 singles holding for 5-10 seconds against the wall. Ensure you are in hollow position
Continue with headstands from last week if not confident to kick up yet
5 sets of 30 second chin over bar hold underhand grip
EMOM/6
1. 45 secs farmers carry 2x KB’s as heavy as possible
2. 10 DB shoulder press x2 DB’s as heavy as possibleFinisher
50 flutter kicks
40 mountain climbers
30 Russian twists
20 hollow rocks
10 strict knee raises -
Kotitreeni WOD Workout
WOD
5rds for quality
10x up down + push up
10+10 bent over row
10x OH/goblet reverse lunge/side
10x russian twist -
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