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-
WOD Workout
Complete as many rounds as possible in 15 mins of:
Row,Ski 250m/Bike 500 m, Echo 14/12 cal
20 Kettlebell Goblet Squats, 24/16 kg
10 Burpee Pull-ups /burpee jumping pull up/ target burpeeThe goblet squats should be completed in no more than 2 sets each round
Goal: 4+ rounds -
Maanantai 14.10.24. FN Workout
Warm Up
2 rounds
1 min cardio + 1 min jump rope
20 walking lunges
2 wall walks + 30s plank hold
10 scapula pull ups (hold 1 sec on each rep)
15 tempo goblet squats
15 kb swingsStrenght
Back Squat 2x2+3x1rep@75-85% of 1rm
go new set every 1-1.5 minutesMetcon
15 Front Squats @60/40kg
100 Double Under / 200 single unders
50 Toes to bars / 75 kipping knee raises or alt leg v-ups
100 Double Under / 200 single unders
15 Front Squats @60/40kg -
BENCH PRESS / OR STRICT PRESS Strength
Bench or strict press
6-5-4-4
E3MOM / 2-3 REP IN TANK
VALITSE JOKO PENKKI- TAI PYSTYPUNNERRUS JA PYSY SAMASSA LIIIKKEESSÄ TULEVAT VIIKOT -
Intervals Workout
6rounds:
30s On /30s Off
1) shuttle run
2) double kb hang snatch
3) plank or hollow
4) max seconds hang on bar
* remaining time up&down -
AMRAP 15 / FOR QUALITY Workout
AMRAP 15 (for Q)
3+3 TGU
6 high box jump
9 V- UP
12 banded pull apart -
Front squats Strength
3-5 working sets:
4 front squat
- Rakenna painoissa RIR 1-2 / ~85% viimeisessä sarjassa -
090322 Keskiviikko Workout
DELOAD WEEK
Partner workout
For time
20 DB devil's press @2x17,5/12,5
30 box step up 60/50
40 DB shoulder to overhead
50 DB deadlift
60 DB over burpee
50 DB deadlift
40 DB shoulder to overhead
30 box step up 60/50
20 DB devil's pressShare the repetitions with partner. Use lighter DB's than you normally would.
-
310322 Torstai Workout
5 rounds of intervals
15 power snatch 40/30
12 hand release push-up
9 knees to elbowsYou go / I go full rounds with partner
-
160522 Maanantai B Workout
4 rounds
6-8 inverted ring row
6-8 strict handstand push-up / box hspu
Rest 2min -
WOD Workout
For time:
7 Wall Climbs
70 Double Unders
7 Double Kettlebell Snatches@16/12kg
6 Wall Climbs
60 Double Unders
7 Double Kettlebell Snatches
5 Wall Climbs
50 Double Unders
7 Double Kettlebell Snatches
4 Wall Climbs
40 Double Unders
7 Double Kettlebell Snatches
3 Wall Climbs
30 Double Unders
7 Double Kettlebell Snatches
2 Wall Climbs
20 Double Unders
7 Double Kettlebell Snatches
1 Wall Climb
10 Double Unders
7 Double Kettlebell SnatchesRecord weight, scaling and other details.
Timecap: 18 mins