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-
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Friday metcon Workout
Leg killer for time:
Back squat (60 / 40 kg)
10-9-8-7-6-5-4-3-2-1Box jump
1-2-3-4-5-6-7-8-9-10Vuorottele molempia liikkeitä: 10x BS & 1x Box jump, 9xBS & 2xBox jump jne...
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5 rounds Workout
1 min: Wallballs (20/14)
1 min: Kettlebell Swings (24/16kg)
1 min: DU's
1 min: Rest -
Skill 09-01-2019 Workout
Gymnastics Static Holds x 30-60s each
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand- Choose 2 of the 4
- Accumulate the 30-60s over many sets if needed.
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1.Squat Snatch Workout
Minutes 0-5:
Heavy Double Overhead Squat
Minutes 5-10:
Heavy Double Snatch Balance
Minutes 10-15:
Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20:
Moderate Squat Snatch
(Not to Exceed 85%) -
Front rack walking lunges Workout
3 rounds of:
20m Double KB front rack walking lunges + walking back holding KB in front rack.
Go with 1:2 work/rest ratio. -
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Friday metcon Workout
”Smacks”
8 min AMRAP of:
5 Deadlifts 60/42,5kg
5 Hang Power Cleans 60/42,5kg
5 Front Squats 60/42,5kg
5 Push Jerks 60/42,5kg -