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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310323 Perjantai Strength
A) 8 sets
1 power clean
2 front squat
1 jerk
@65-85% 1RM c&jB) Accessory
3 rounds for quality
8-10/side supported DB row + 8-10s hold
8-10 bent over lateral raises -
170323 Perjantai Strength
A) 3x3 tall jerk
B) Split jerk
3-3-3-2-2-2 @70%+
Go every 2minC) Accessory 3 rounds
30m Overhead + front rack KB carry
10-12/side external rotation
Max. hollow hold -
For time Workout
25 DB power snatches left-arm
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-upsScaled WOD
For time:
10 DB power snatches left-arm
10 DB power snatches right-arm
25 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
15 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
10 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
5 sit-ups -
4.3.2023 Pull-ups + Ring Dips Workout
5 rounds x Every 4:00
5 Strict Pull-ups / Weighted Pull-ups
7 Ring Dips -
Endurance WOD Workout
- Aim for HR zone 1-3
- Scale and rest as needed
- Low intensity and steady pace
45min @ easy pace:
30cal erg
20m bear walk (forward + backward)
40m sandbag bearhug carry
20 shoulder taps in straight arm plank2min jump rope
2+2 turkish get up
8-10 strict knees to elbows
20sec+20sec side plank30cal erg
18 reverse lunge with bar (6 back rack, 6 front rack, 6 OH)
8-10 squat to stand with twist
20-30sec hollow/tuck hold -
Strength Strength
Pause Back squat (16 mins )
5x3 reps
- 3 sec pause @bottom position
- 2 mins btw sets
- add weight after each set
- no rebounce from bottom pos. -
”Amanda” Workout
9-7-5:
Ring Muscle-ups
Squat Snatches 60/42,5kgKILOS: 61/43
Option
12-9-7:
Burpee Pull-Ups
Power Snatches 40/30Time Cap: 10 Minutes
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”Open 23.3” Workout
6 min aikaraja
5 seinälle kävely
50 tuplanaruhyppy
15 Tempaus5 seinälle kävely
50 tuplanaruhyppy
12 Tempausjos sait tehytä enne 6 min jatkaa seuraavan osion
3 min aikaraja
20 käsilläseisontapunnerrus tiukkana
50 tuplanaruhyppy
9 TempausJos sait tehtyä ennen 9 min jatkaa seuraavan osion
3 min aikaraja
20 käsilläseisontapunnerrus tiukkana
50 tuplanaruhyppy
6 Tempaus29kg/43kg/56kg/70kg
43Kg/61kg/83kg/102kg -
5.3.2023 Death By Thrusters Workout
Death by Thruster
Use 60% of heavy single of the day. When you failure start over.
Goal is twenty minutes.