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

100425 Torstai B Workout

Every 3min for 5 rounds
For time as fast as possible
6 box jump over 60/50
6 overhead squat 35/25
6 box jump over
6 toes to bar

Time cap: 1:30 / round
Result is the slowest time
AMRAP 12 Workout

100-m single-DB suitcase carry (22.5/32.5 kg)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm

scaled wod
AMRAP 12:
100-m single-DB suitcase carry
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Core Work Workout

EMOM 12:
1: :30 Hollow Hold
2: 30 Medball Russian Twists 9/6kg
3: 10 Dead Bugs (1=1)
4: 30 Bicycle Crunches
Kippi viikko 6, bmu Workout

FOR QUALITY 12mins

1-3 banded bmu/ bmu
2 + 2 single arm devils press
10 jumps over DB
"FOUR TWENTY" Workout

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 40/30kg

[Rest 4 Minutes]

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats 50/40kg

[Rest 4 Minutes]

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 60/45kg
”Buy Low, Sell High” Workout

AMRAP 5:
Buy-In: 150 Double Unders
15 Lateral Barbell Burpees
15 Overhead Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
10 Lateral Barbell Burpees
10 Overhead Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 50 Double Unders

5 Lateral Barbell Burpees
5 Overhead Squats

1st Bar: 40/30
2nd Bar: 50/35
3rd Bar: 60/40
Conditioning Workout

Teams of 2 (You go, I go per round)

14min For quality:
5 Pull up
10 Push up
15 Air squat

Huom!
Idea on liikkua reippaasti, mutta ei all out. Liikkeet pitää pysyä laadukkaina!
Liikkeiden toistomäärät niin, että pystyy tehdä UB.

Skaalaukset:
Pull up->jumping
Push up->määrä minim 6.->kulmaa säätämällä
Handstand skills (25-30min) Workout

3 Rounds: 20s ON/20s OFF
1. Hollow hold
2. Scap push up
3. Prone lying stick lift

EMOM4
1 Wall walk + 5-10s Hold
(Keskittyen hyvään hollow asentoon)

Rest 2min

EMOM4
1-2 Kick up to HS + 5-10s Hold

Rest 2min

EMOM4
1 Handstand hold partner assisted
Partner conditioning Workout

16 rounds: (ygig per round)
4 strict hspu
6 c2b/pull up
10 alt. russian twist

Tc 18min

Treeni tehdään parin kanssa ygig per kierros eli kummatkin tekee 8 kierrosta. Valitse sellaiset skaalaukset liikkeisiin, että niiden laatu säilyy ja pystyt mennä ub. Skaalaukset: hspu - reps 2-3 - kipping - DB press pull up - reps 4-5 - jumping russian twist - weight
BBF strength Workout

2-4 rounds for quality

8/8 DB Z-press
8/8 KB Leg extension
10 Face pulls
6/6 DB/KB Front rack box step up

Need a training program?

100425 Torstai B Workout

AMRAP 12 Workout

Core Work Workout

Kippi viikko 6, bmu Workout

"FOUR TWENTY" Workout

”Buy Low, Sell High” Workout

Conditioning Workout

Handstand skills (25-30min) Workout

Partner conditioning Workout

BBF strength Workout