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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Maanantai 20.9. Workout
6 min Row
6 min amrap
10 Db/Kb box step
40 Double undersRest 6 min
6 min Row
6 min amrap
10 Db/Kb power clean (5+5)
20 Db/Kb Front rack lunge (10+10) -
WOD Workout
"Helen in a boat"
3 rounds for time:
500m row/ski/bike
21 Kb USA swing 24/16kg
12 kipping pull upTimecap: 13 mins
Extra:
Superset;
1 1/4 Banded Glute Hip Thrust: 3 x 12-15. No rest.
Deadbug: 3 x 8-10. Rest 60s. -
3 kierrosta 3 liikettä Workout
3 kierrosta
10 polven koukistus päinmakuulla kuminauhalla
10-15 lantionosto jalat boksilla/penkillä polvet 90 ast kulmassa
1min lepo -
Strength 24-05-2022 Workout
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Strength 14-09-2021 Workout
Push Press + Push Jerk
4 x 2+1, every 90s.- 2 Push Press + 1 Push Jerk each set.
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Power snatch Strength
Max effort power snatch
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real! -
Long cycle & row Workout
"Metcon (quality)
2 Rounds of:
4:00 min light
3:00 min moderate
2:00 min hard
*Bike ergRest 2:00 min
2 Rounds of:
4:00 min light
3:20 min moderate
2:00 min hard
*Row erg"