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-
MURPH Workout
Ingen tränare idag så ni får stå för egen uppvärmning.
”Murph”
1,6km run
100 pull ups
200 push ups
300 squats
1,6km run
If you have a west wear it!”Mellan Murph”
800m run
50 pull ups/ring rows
100 push ups/knee push ups
150 squats
800m run”Mini Murph”
400m run
25 Ring rows
50 push ups/knee push ups
75 squats
400m runFör er som inte vill springa 4x400m och har koll på trafiken(kräver att ni korsar vägen 2-3ggr finns här en karta. (https://cdn.wodconnect.net/uploads/comment_upload/image/9758/1d2d03882e34ec9f990fc61dbc4655ad2eda496c5fce256d6e85fbebc21bab95.jpeg)
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AMRAP 12 Workout
160-m run
8 hang squat cleans (35/52,5 kg)
4 wall walksScaled WOD
AMRAP 12:
160-m run/10cal ergo
8 hang power cleans
4 inchworm + push-ups from the knees -
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TABATA: C & STOH raakana riipusta 15/20kg Workout
AMRAP
8 x 20sek työ / 10sek lepo:
N 15kg / M 20kg
Lepovaiheen aikana tankoa ei saa laskea maahan tai telineeseen. Pidä tanko joko riipussa tai olkapäillä(ei niskassa).
Tulos on kaikkien toistojen yhteismäärä. -
Jalkapumppi Workout
40s ON - 20s OFF x 12
1) c2 bike/echo
2) wallball
3) no-jump burpee
4) banded march -
Accessory Workout
3 rounds:
8-10 ddb bench press with neutral grip (2-2-X-1)
12 alt. gorilla row2min rest between sets.
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Soutuprogressio (6/7) Workout
Row:
0:00: 300m
4:00: 500m
11:00 700m- Vauhti: 1k vauhti - 2-5s (esim. jos soudit tonnin 500m splitillä 1:45 (eli kokonaisaika 3:30) -> tavoitetahti tänään 1:42-1:44).
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