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-
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Perjantai 23.12.2016 - "Fight gone bad" Workout
"Fight gone bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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Quality work Workout
For quality:
3x40m /hand
Single arm OH carry (heavy)L-Hang 3x30 sec
3x10 reps
C2 RolloutAlternate between the movements.
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Tall cleans + paused split jerks Strength
Every 90 seconds for 10 sets.
3 tall cleans + 3 split jerks (3 sec pause in the catch)
-deload week so easy weight (max 50%) and focus on technique
-same weight in every set. -
Bulgarian split squat @ 3010, 4 x 8 reps / leg Strength
Bulgarian split squat @ 3010 tempo, 4 x 8 / leg reps. Can be done with a barbell or 2 kettlebells.
Post three heaviest sets.
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5-8 rounds For Quality: Workout
1-3 Rope Climb,
5-10 HSPU or 20-30sec Handstand Hold,
5-15 GHD Sit-Up
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Fitness/Performance Workout
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
100 Dumbbell Ground to Overhead
200 Squats
100 Burpees
1200 Meter Run or Row(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)
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EMOM 24 min : Vauhtipunnerrusta ja voimistelua Workout
Inspired by Pat Sherwood, and CrossFit Linchpin
24 min EMOM
minutes 1-6:00
Odd: 10 x Push press 30 kg / 45 kg
Even: Max Reps Ring Muscle Up
Scaled to kipping chest to rings / kipping pull ups on ringsminutes 7-12:00
Odd: 10 x Push press 30 kg / 45 kg
Even: Max Bar Muscle Ups
Scaled jumping bar Muscle UpsMinutes 13-18
Odd: 10 x Push press 30/45 kg
Even: Max Reps, legless ropeclimbs
Minutes 18-24
Odd: 10 x Push press 30/45 kg
Even: Max Reps, Burpee Box Jumps 50 / 60 cm
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Tanko- ja rengas MU treeniä Workout
Bar/ ring MU progressions: Train the one you are closer to get.
kipping
kipping pull up on rings or on bar
kipping chest to bar or rings
kipping belly to the bar or ringsTurnover on the box
bar MU with rubber band etc.
If you can do 1 MU, try to learn how to do the more. Train the one you are weaker at. If you can do several MUs in a row, then do
5 x 4 weighted ring dips, suitable weight