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-
1.7.2023 Back Squat ( Total Weight ) Workout
Back Squat
5-5-5-3-3-3
Go Every 3:30
- Score Total Weight.
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"Row & Rip it for Rup" Workout
Aikaa vastaan:
Buy-in:
- 2000m soutu
, jonka jälkeen "Rip it for Rup"
- 55 tuplanaruhyppy
, jonka jälkeen
1-2-3-4-5-6-7-8-9-10
- maastaveto (N 70kg / M 100kg)
- bar-over-burpee
, jonka jälkeen
- 55 tuplanaruhyppy
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Karantreeni "Jerks" Strength
2 x dip & drive + push press + push jerk
2 x push press + push jerk + split jerk
*You can climb up to heavier weights from the first complex into last one. Focus on the hip extension. Rest 2-3 minutes between sets.
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Oheiset Workout
3 kierrosta
3+3 Askelkyykky paino takaräkissä 65-70%
8-10 Kulmasoutu tempausotteella
3-8 Leveän otteen leuka -
23.6.2023 Tykit juhannus kuntoon Workout
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1."Joker" Workout
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
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Basic 252 Workout
Emom30
Work 40s Rest 20s
- Overhead Squats (light barbell)
- PlankHold
- Ergo / Run / Shuttle Run
- Up n Downs
- Kettlebell Press / Push Press / Push Jerk
- Dumbbell Hammer Curls
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WOD Workout
RX
8 ROUNDS FOR TIME
20/15 Cal Row/Bike/Ski
20 Weighted Sit-Ups (plate)
10 Alt. Back Rack Lunges @60/43kg
1 Rope ClimbSCALED
8 ROUNDS FOR TIME
15/12 Cal Row/Bike/Ski
15 Sit-Ups
10 Alt. Back Rack Lunges @moderate
1 Rope Climb / ½ Rope Climb / 3 Floor to Stand
RPE 7Timecap: 30 mins
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Wall Overhead Stretch
10/10 Wrist Circles
:30 Cobra Stretch
-Rest as Needed b/t Sets- -
Strength Strength
Build to a 1-Rep Deadlift in 20:00
RPE 10
Option: Build to a moderate 5 for technique development. -
Conditioning 13-06-2023 Workout
PERFORMANCE
ON A 10:00 RUNNING CLOCK...
2 ROUNDS
25/20 Cal Row/Bike/Ski
30 Back Rack Alt. Lunges @42.5/30kg
6 Bar Muscle-Ups
Rest Remaining TimeON A 8:00 RUNNING CLOCK...
3 ROUNDS
20/15 Cal Row/Bike/Ski
20 Back Rack Alt. Lunges
4 Bar Muscle-Ups
Rest Remaining TimeON A 6:00 RUNNING CLOCK...
4 ROUNDS
15/12 Cal Row/Bike/Ski
10 Back Rack Alt. Lunges
2 Bar Muscle-Ups
FITNESS
ON A 10:00 RUNNING CLOCK...
2 ROUNDS
20/15 Cal Row/Bike/Ski
20 Back Rack Alt. Lunges @light
8 Pull-Ups / Jumping Pull-Up / Ring Row
Rest Remaining TimeON A 8:00 RUNNING CLOCK...
3 ROUNDS
15/12 Cal Row/Bike/Ski
12 Back Rack Alt. Lunges
6 Pull-Ups / Jumping Pull-Up / Ring Row
Rest Remaining TimeON A 6:00 RUNNING CLOCK...
4 ROUNDS
10/8 Cal Row/Bike/Ski
8 Back Rack Alt. Lunges
4 Pull-Ups / Jumping Pull-Up / Ring Row- RPE 8-9
- Video: https://vimeo.com/833574059?share=copy