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-
-
-
VOIMA/TEKNIIKKA after WOD Workout
EMOM for 6min
Min 1 - Lean away pull ups x 3-4 reps @ 4111
Min 2 - Bottoms up KB carry x 20m each arm -
VOIMA/TEKNIIKKA Strength
Every 2min for 10min (5 sets)
Back Squat
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%
Followed by....
One set of:
Back squat x Max unbroken reps @ 85% -
-
-
Death By Thruster Workout
-
Performance Workout
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%B.
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs) -
VOIMA/TEKNIIKKA Strength
EMOM for 8min
Strict shoulder press x 1 rep
(Loads per set by%) 55,65,70,75,80,85,90,95
Then rest 2min before starting...
Every 2min for 6min (3 sets) of:
Strict shoulder press x 1 rep @ 101-105%Compare your results to 5.1.2016.
-