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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7.12.2023 OpenWorkout 20.4 Workout
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Easy run Workout
Run:
20-30 min @easy pace (väliviikko juoksussa, ensi viikolla testi)
Huom! Ota kello mukaan. -
WOD Workout
RX
FOR TIME
20 Sumo Deadlifts @50/35kg
40 Back Rack Alt. Lunges
60 Russian KB Swings @32/24kg
40 Back Rack Alt. Lunges
20 Sumo DeadliftsTimecap: 12 mins
SCALED
FOR TIME
20 Sumo Deadlifts @ light
40 Back Rack Alt. Lunges
60 Russian KB Swings @ light
40 Back Rack Alt. Lunges
20 Sumo Deadlifts
RPE 8Timecap: 12mins
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets -
Birthday Beatdown Workout
3min to perform
10 x Heavy Front Squat
15 x Box Jumps
Rest remaining time
4 Rounds -
Windoubles Workout
4 Rounds
3min time windows
10 x Pull Up
12 x Push Press
Remaining time Double Unders
1min rest between roundsChallenging weights.
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Doublefest Workout
Unbroken sets
5 x Double Unders
10 x Double Unders
15 x Double Unders
20 x Double Unders
25 x Double Unders
30 x Double Unders
35 x Double Unders
40 x Double Unders
35 x Double Unders
30 x Double Unders
25 x Double Unders
20 x Double Unders
15 x Double Unders
10 x Double Unders
5 x Double Unders
30min Time Gap -
WOD Workout
AMRAP 5:00
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat @60/43kgOption: AMRAP 5: 5 DB Light Thrusters 5 Burpee
Banded Facepull-apart: 100 quality reps.
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La partner workout Workout
For time you go, i go ”From top to bottom and back”
60 Front squat @50/37,5kg
70 wall ball
50 T2B
60 sit ups
40 hang power cleans @50/37,5kg
50 STOH @50/37,5kg
30 burpee pull ups (RX: 15cm)
40 Plate snatch 20/15kg
20 x Muscle up/ C2B / Pull upTC: 45 min.
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WOD Workout
3x 6min AMRAP 2min lepo
1)
6 Etukyykkyä 2x kp/kk
2-4-6-8-10... Seinäkävelyä
(skaalaus: lankussa korokkeelle askellus)2)
6 Korkeaa boxihyppyä
2-4-6-8-10... Istumaannousua3)
6 Mavea 70/50kg
2-4-6-8-10... Tangon yli burpeeta