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

”Lockdown Cindy” Workout

WORKOUT OF THE DAY:

Metcon (reps)

”Lockdown Cindy”
AMRAP in 20 minutes of:
5 Push-ups
10 Sit-ups
15 Air squats

Harjoituksen tarkoitus on kehittää voimakestävyyttä. Harjoituksen tavoite on tehdä mahdollisimman monta kierrosta yo. liikkeitä 20 minuutin aikana.

Voit räätälöidä harjoitusta siten, että teet punnerrukset polvitaan ja voit myös vähentää toistoja. esim. 4,8,12 tai 3,6,9.

WARM-UP:
MUs, power cleans and burpees Workout
As many rounds as possible in 15 minutes:
- 3 Muscle-ups
- 5 Power cleans 185/115
- 7 Bar facing burpees
Sled push 5x 10 m Workout

5x10m sled push. Go heavy!
Death by overhead squat Workout

Death by OHS (42,5/30 kg). 15 min time cap
DT with kettlebells Workout
"DT" with kettlebells (pick weight)

Five rounds for time:
- 12 deadlifts
- 9 kb cleans
- 6 kb s2o
Bent over side laterals 3 x 12 Workout

Bent over side laterals 3 x 12
Heavy snatches every 90 seconds Strength
One set every 90 seconds:
- 5 x 1 (heavy singles)
Wallballs, rowing, clean & jerk and air squats Workout

4 x 6min work /3min rest

A)
- 5-10-15-... wb
- 12cal row

B)
- 5-10-15-... power clean and jerk 42,5/30kg
- 12 air squat
Push Press 5x5 Strength

Push Press 5x5
AHAP but try to start heavy and be consistent
Basic Conditioning Workout

40min in pairs
30:30

0-10min
Row - KB snatch

10-20
Burpee - KB Clean & Jerk

20-30
DU - KB TGU

30-40
Box Jump - KB USA Swing

Need a training program?

”Lockdown Cindy” Workout

MUs, power cleans and burpees Workout

Sled push 5x 10 m Workout

Death by overhead squat Workout

DT with kettlebells Workout

Bent over side laterals 3 x 12 Workout

Heavy snatches every 90 seconds Strength

Wallballs, rowing, clean & jerk and air squats Workout

Push Press 5x5 Strength

Basic Conditioning Workout