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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WOD 30.9 Strength
Hang squat clean strenght / technique work
work up with weights for 20 mins:
3 hang squat clean + 2 front squats -
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Strict Pull up and Ring dip Workout
4x Amrap strict Pull up
(Rest 2min between sets)2.
4x Amrap strict Ring dip / Ring push up
(Rest 2min between sets) -
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3 kierrosta, 45s töitä/15s lepo Workout
3 kierrosta, 45s töitä/15s lepo
Kulmasoutu maasta (tangolla)
Käsipainotempaus
Soutu/assault bikeLepo 1 min
11 min.
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Power clean & Push Jerk Workout
Power clean: 3x10 (TnG)
(Rest 2min between sets)Rest 5min
Push Jerk: 3x10 (TnG)
(Rest 2min between sets) -
Upper body strength Workout
Upper body hypertrophy:
Double KB strict press: 4x12 reps
60 sec rest betweenSingle arm KB/DB row 4x12 reps/side
60 sec rest betweenBand pull-aparts 3x20reps,
30 sec rest between -