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-
strength + metcon Workout
EMOM 10:
1 split jerk ( focus on speed and technic, use blocks or rack)EMOM 16:
1: 5 tng power clean ( use 70-75%, heavyish but with good technic)
2: 5 tng push jerk ( barbell from rack)Front squat
5x3 ( pause 2s at bottom with each rep)
Rest 3min btw sets3 rds accessory:
45-90s D-ball bear hug carry 150/100lbs
20-30m yoke/barbell/ dual kettlebell OH-carry
30m max load farmes walk
Rest as needed -
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Seniori lihaskuntotreenit Workout
Lämppä:
15-20min
kyykkyä
kumpparisoutua
seinäpunnerrusta
-Keppijumppa olkapäille
Wod:
Kiertoharjoittelu:
Rengassoutu
Boxille istuminen
pallon nosto+ työntö
kahvakuulalla sivutaivutus
vatsat (abmat) -
lifting Workout
EMOM 10:
Odd: 1 snatch drop ( use weight that allows you to be fast)
Even: 1 muscle snatch5x
Snatch from blocks:
2 snatch (drop btw) + 1 OHS with 2s pause at bottom
Use moderate weight, go by technic and speed. New set every 2min.Back squat:
6x6
Rest 3min btw sets.Use 75-80% of max. Hit all sets with same weight.3 rds Accessory:
20 step dual kettlebell front rack lunges ( you choose load)
15-30 GHD sit-up
20-30 back extension -
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Accessory wod Workout
3 sets for quality:
10 Banded hollow pull downs10 Banded hollow Ys
8-10 Ring row to Hip. Adjust your foot position to make it more or less difficult depending on your strength/skill level
4 sets:
Accumulate 3 complexes: 1 Strict Muscle up + 2 strict Ring dips + 1 Eccentric MU. Scaling options: Sub Jumping MU for strict MU or by doing feet assisted on a box
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets -
Soutua rivee ja PEPpiä Workout
Superkids
Parin kanssa vuorotellen 5 kierrosta
100 m soutu + 5 x raakarive riipusta + 3 PEP. Toinen tekee kaikki, toinen on joko lankussa tai lihaksetpäällä kyykkypidossa
Ninjat:
Parin kanssa vuorotellen 5 kierrosta
200 m soutu + 7 raakarive riipusta + 5 PEP. Toinen tekee kaikki, toinen on joko lankussa tai lihaksetpäällä kyykkypidossa