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-
Double 4 Workout
AMRAP 4
24 Double Unders
12 DB Snatches 22,5/15kg
3 Wall WalksRest 3min
AMRAP 4
12/9 Cal
9 Toes-to-bar
6 Overhead Squats 50/35kg -
ROWING SPRINTS Workout
E3MOM x 4-6sets:
250/200m
Row fast / kiihtyvä tahti!! / pyri lähtemään 1-2s kovempaa kuin edellisellä viikolla
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Deadlift (Wendler week 9) Strength
Deadlift (Wendler week 9)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
The % are calculated from 90% of your 1RM!
5+ means AMRAP!+5 kg lisäys edellisen syklin painoihin
*Vikat kolme viikkoa progea käynnistyi!
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Warm up Workout
10 x 40s on / 20s off:
1. row->assault bike/bike erg
2. kb goblet squat
3. prone y-t-a raises (small plates)
4. 5-10 kip swing-> knee raises/leg raises/t2b
5. double under/single under -
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BBF 031124 Workout
Teams of 3
AMRAP 45
P1 (2x KB/DB)
8 Deadlifts
8 Power Cleans
8 Squats
8 Reverse Lunges
8 Hang Clusters
🔽
P2
Calories
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P3
Rest -
30sec ON, 30sec OFF for 5 rounds (15min) Workout
CONDITIONING
30sec ON, 30sec OFF for 5 rounds (15min)
1) Row/Aibike/Bike/Ski...
2) Wallball
3) Up&DownRPE 3, go by feel
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WARM-UP Workout
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WARM-UP Workout
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Accessory work Workout
3-5 set, rest as needed:
1) 5+5 Weighted Box Step-Up
2) 5-10 Strict C2B
3) 15-25 GHD Sit-Up