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-
170225 Maanantai B Workout
On the minute for 12min
1. 40-50s wall-sit hold
2. 20-30s ring support hold
3. 20-30s chin-up hold
4. 40-50s double KB front rack walk -
Conditioning Workout
E5M x 4
300/200m row
16 alt. DB snatch
12-15 t2bRpe 4
Ideana löytää sellainen vauhti mitä pystyt ylläpitämään. Ota ensimmäinen kierros hieman tunnustellen. Jokaisen intervallin jälkeen täytyy jäädä vähintään 1.30min lepoa. Skaalaukset: row - matka db snatch - paino t2b - reps - t2r - leg/knee raises
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RestDay! Workout
7:00 Basic Endurance CrossFit
8:00 Overhead Squat 1 RM + Metcon ( 10.2.2024 )12:00 Core
15:00 Overhead Squat 1 RM + Metcon ( 10.2.2024 )
16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 "Sirkus"
19:00 Basic Endurance CrossFit -
15.7.2024 AMRAP 16 Workout
4 Rounds, Work 0:40 Rest 0:20
Row Calories
Kettlebell Swing 24/16kg
Burpees
Air Squats -
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031025 Perjantai A Strength
Clean & jerk drills
4x 2+2 tall clean + push press
4x 2+2 hang squat clean + pause split jerk (2s)Then
5x 1+2 squat clean & split jerk @70-85% 1RM
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Loppupumppi Workout
90s on / 90s off x3:
6+6 Reverse lunge (w/ barbell, RIR 1-2 viimeisessä sarjassa)
Remaining time: Banded walk -
Deadlifts, front squats & Push jerks Workout
Metcon (time)
5 Rounds for time:
15 Deadlifts 60/40
10 Front Squats
5 Push JerksTimecap: 10 minutes