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-
Deload week conditioning Workout
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5 rounds for time of Workout
20 sit-ups
15 box jumps
10 chest-to-bar pull-upsScaled WOD
5 rounds for time of:
12 sit-ups
10 box step-ups
8 ring rows -
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Penkkipunnerrus 5 Workout
Vaihteluviikko
20min Bodaus
6-8 ×/liike
Hauiskääntö
Ranskalainen punnerrus
Kuubalainen kierto tangolla tai kumpparilla
Vipunosto sivuille15min Olkapää mobility kumpparilla
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Amazing Grace Workout
5 rounds for time:
200-400m run
6 clean & jerk (60/40/ ~50-60%)
- rest 60s between roundsTC: 19 - juoksun tavoiteaika <2min, c&j nopeina ykkösinä.
RPE ~8
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Front Squat/Ring Dips/Pendlay Rows Strength
3 sets of
3 Front Squats @70%
5-8 Ring Dips
6 Pendlay Rows -
reps for time Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-upsScaled WOD
8-7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups/ring rows
Pike Push ups -
WOD: Partner AMRAP Workout
AMRAP8 w/ partner:
a) AMRAP row (cals)
b) 12 air squat
12 kbs (24/16)Tulos: Yhteenlasketut soudut.
Treenin flow: Toinen pari aloittaa a:sta ja toinen b:stä, kun b:tä on tehty yksi kierros, vaihdetaan paikkoja. Soutulaite pyörii koko treenin ajan.RPE 8-9