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-
20 min AMRAP of rope climbs, HSPUs and KB swings Workout
20 min AMRAP:
- 1 x rope climb
- 5 x handstand push-up
- 15 x kettlebell swing (24/16kg)
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OHS, wall ball, rope climb Workout
For time:
- 15 overhead squats (50% 1RM)
- 35 wall ball shots
- 3 rope climbs
- 12 overhead squats
- 30 wall ball shots
- 3 rope climbs
- 9 overhead squats
- 25 wall ball shots
- 3 rope climbs
- 6 overhead squats
- 20 wall ball shots
- 3 rope climbs
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3-pos snatch Workout
16min:
3-pos snatch (high hang-hang-start) @50-65%
16min aikaa harjoitella kompleksia. Pidä hyvät 1-2min tauot sarjojen välissä, jotta laatua säilyy.
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Conditioning Workout
Level 1.
EMOM12
- 50-60 du
- 14-16 wall ball @9/6gk
- 10 power snatch @40/30kg
Level 2.
EMOM12
1. 30-40 du
2. 10-12 wall ball @9/6kg
3. 6-8 power snatch @40/30kgRpe 3.5
Valitse toistomäärät ja painot huomioiden rpe. Liikkeet pitää pysyä teknisinä ja taloudellisina koko treenin. Skaalaukset: du - su wall ball - paino power snatch - paino - reps
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Tempo front squat Strength
E3.30M x 5
4 tempo front squat V.1-2 (3-0-X-1)
Huomio liikkeen tempo. Sarjat pitää pysyä teknisinä ja keskity erityisesti vahvaan eturäkkiin.
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10 rounds for time Workout
2 rope climbs
15 AbMat sit-ups
25 double-undersScaled WOD
7 rounds for time:
2 pull-to-stands
10 AbMat sit-ups
15 single unders