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-
STRICT PULL UP Workout
3-4sets:
3-10 strict pull up / scale up --> controlled negative
* LAST SET MAX REPSScaled seated low bar pull up
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210525 Keskiviikko Strength
DELOAD WEEK
A) Work up to daily heavy 1 rep weighted
pull-up (or 3x3 assisted pull-up)
Then
1x max. reps strict pull-ups (or ring row)B) For quality
45s straight-arm plank hold (feet on rower)
15-12-9 toes to bar -
Monster 4/2015 Workout
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140525 Keskiviikko Workout
A) Every 2min for 5 rounds
6-8 strict chest to bar pull-ups
or assisted chest to bar pull-upsB) On a 10:00 clock:
250 double under
50 pull-ups
AMRAP thrusters in the remaining time 60/42,5 -
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Day 58.2 Strength
2x3 Tempo Back Squats @ 32X2 Tempo
- 3s. Down, 2s. Pause, Explosively Up, 2s. Hips lock-out
- Use same weight as in 51.2
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Raaka Cindy 1 Workout
3x
5 Raakaleuka V2
10 Punnerrusta V2
15 Takakyykkyä V2Vähintään 3min tauko kierrosten välissä
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Lauantai partner wod Workout
WORKOUT, YGIG FOR TIME IN PAIRS:
● BUY IN: 50 x Syncro weighted sit ups @9/6kg med.ball
A. 21-15-9
Syncro bar over burpee
Power cleans @65/45kg•Rest 2 min.
B. 24-16-8
Thrusters @52,5/35kg
Pull ups•Rest 2min.
C. 50-40-30
Cal. row/ski
Box jump overs● CASH OUT: 400m run with medball in pairs 9/6kg
Huom: Skaalaus painoissa tietää lisää toistoja, esim. -5kg + 5 reps