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-
Strength Strength
Back squat ( 16 mins)
5x3 reps
- find your heaviest triple for the day!
- good form
-2-3 mins between sets -
WOD Workout
4 Rounds
15m Double DB ( or KB ) Front Rack Walking Lunge 22,5/15kg
50 Double Under
20/17 Cal row, 15/12 bike,ski
Goal: Sub 3 min/round
Notes: Rest 2 min between rounds
Timecap: 20 mins -
”Dork” Workout
6 kierrosta aikaa vastaan:
- 60 tuplanaruhyppy
- 30 swingi (amer.)(N 16kg / M 24kg)
- 15 burpee
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4x7 min töitä Workout
7 min laite
3 min tauko
7 min 5 yleisliike, 10 istumaannous, 20 yhden käden kahvakuulaheilautus käden vaihdolla
3 min tauko
7 min laite
3 min tauko
7 min askellus laatikolle -
20min amrap: leuanveto / penkki / takakyykky Workout
20min amrap:
- 5 leuanveto
- 10 penkkipunnerrus (N 30kg / M 45kg)
- 15 takakyykky (N 40kg / M 60kg)
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12min EMOM Workout
High hang snatch + Hang snatch + Snatch
Every minute on the minnute (RX:n. 60%/1RM)
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271224 Perjantai Strength
A) 4 rounds
2 explosive squat jump
1+1 hang muscle snatch + overhead squat @light weightB) Hang squat snatch
2x3 @60-65%
3x2 @70-75%
4x1 @80%+C) 3 rounds for quality
10-15 banded face pull
30-40s double DB overhead walk -