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-
”Bench and the wall” Workout
Kesäkkuun wodliiga: parin kanssa
0 - 2 Penkkipunnerrus maksimi toistot A 35/50kg. Seinällekävely maksimitoistot B.
2 - 3 LEPO
3 - 5 Penkkipunnerrus maksimi toistot B 35/50kg. Seinällekävely maksimitoistot A
5 - 6 LEPOTulos kaikki toistot yhteensä
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Strength 12-09-2023 Strength
POST WORKOUT STRENGTH
3x6
Floor Press in Bridge
- Build to a Moderate-Heavy weight and stay at that weight across all sets.
- 8s last week, try to go heavier this week. -
Conditioning 11-09-2023 Workout
"STAND TALL"
PERFORMANCE
FOR TIME
2001m Row/Ski
-Into
9 ROUNDS
11 Deadlifts @70/50kg
11 Box Jumps @61/51cm
11 Kipping Pull-Ups
-Into
2001m Run / 8 x Stairs
STAND TALL
FITNESS
FOR TIME
2001m Row/Ski
-Into
9 ROUNDS
11 Deadlifts
11 Box Jumps / Step Ups
11 Ring Rows
-Into
2001m Run / 8 x Stairs- RPE 9
- Video: https://vimeo.com/861207415?share=copy
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Deadlift and HSPU Strength
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Double AMRAP with partner Workout
AMRAP15 with partner (YGIG one round):
30sec max cal erg
12 t2b
9 power snatch 42,5/30kg
6 bar over burpee- REST 5MIN
AMRAP 15 with partner (YGIG one round):
30sec wall sit
12 alt. front rack reverse lunge 42,5/30kg
9 shoulder to overhead 42,5/30kg -
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Back Squat 12.5. 1 x 8 @ 65% 1 x 8 @ 70% 1 x 6 @ 80% 1 x 6 @ 85% Rest 2-4m Strength
Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
Rest 2-4 mins
*No bad reps. Rack the weight before technique breakdown or failure. -
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Back Squat: 3 sets, 1min rest. Workout
3 sets of 50% of your 2min AMRAP score using same weight (around 70%). Strict rest of 60secs between sets. Doesn't have to be unbroken.
E.g. Last week 2min AMRAP score was 24 reps @ 80kg, today do 3 x 12reps @ 80kg with 1 min between sets.
Record weight, reps and other details.