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-
AMRAP's Workout
rx
3 x AMRAP 4:
3 rounds:
15 KB swings (16/24 kg)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.intermediate
3 x AMRAP 4:
3 rounds:
15 KB swings (16/24 kg)
15 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.beginner
3 x AMRAP 4:
3 rounds:
10 Russian KB swings (8/12 kg)
30 single-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.Skill Work
Pre-workout
EMOM 8:
:15 triple-under practice -
3 rounds for time Workout
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WOD: "Cindy" Workout
AMRAP20:
5 pull up / jumping kipping pull up
10 push up / elevated push up
15 air squatTarkoitus:
Pyri pitämään samat variaatiot koko treenin läpi (pl. jos kädet aukeaa, voit vaihtaa esim. kippileuoista hyppyleukoihin) --> Pilko alusta asti fiksuihin sarjoihin, joilla uskot pystyväsi tekemään ainakin puolet treenistä (5-10 kierrosta). RPE 8,5-9,5.Skaalaus: Toistot esim. 4-8-12 tai 3-6-9 tai joku yhdistelmä näistä.
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25.1.2025 "Saunalenkki" Workout
AMRAP´S ( 2 Rounds )
AMRAP 4 : Calories Air Bike
AMRAP 4 : 10 Pull-Ups + 15 Push-Ups + 20 Air Squats
AMRAP 4 : Calories Row
AMRAP 4 : 15 Kettlebell Swing 32/24kg + 10 Burpees
AMRAP 4 : Calories Bike Erg
AMRAP 4 : 40 Double Unders + 10 Hang DB Snatch 22,5/15kg -
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Strength Strength
Split Jerk double
15 Minutes to build to a heavy double.
- work from rack
- Stop before failing!
- practice reracking the bar
Rest 90 sec between heavier sets. -
WOD Workout
In 7 mins
500 m Row / 25 cal bike
Remaining time: Max Bear Thruster @ 60/40kgSquat Clean Thruster + Back Squat Thruster = Bear Thruster
Score = total reps.Extra credit:
KB Hammer Curls: 3 x 10-12. Rest 1 min between -
Saturday smash Workout
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