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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120116 Workout
In teams of 2 relay as many rounds as possible in 12min of:
3 x Power Cleans 80/60kg
6 x Burpee box jump overs 60/50cm -
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VOIMA/TEKNIIKKA Strength
Every 2min. For 12min (6 sets)
Front Squat x 2-3 reps
(Build todays heaviest) -
Tumbling Basics Workout
Basic tumbling exercises
- Quadrupedal progressions
- Forward Roll progressions
For Quality -
Swings, snatches, pull-ups and box jumps Workout
Buy in: 25 Unbroken American KB swings
then 3 rounds
5 power snatches
10 pull-ups
15 box jumpsBuy out: 25 Unbroken American KB swings
*if you have to drop the KB, penalty 6 burbees.
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Partner WOD Workout
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Intervals 3 x 8:5 Workout
Intervals 3 x 8 mins, 5 min rest
Alpha: 8min AMRAP
7 Pullups
200 m Running (outside)
42 Double Unders5 min Rest
Beta: 8 min AMRAP
7 Wall Walks
50m Partnered BB Carry (100/70 kg)
15 Weighted Situps 12/8 kg5 min Rest
Gamma: 4 RFT, 8 min CAP:
100m Farmer's Carry 30/24 kg /hand
11 Thrusters 42,5/30
DELOAD WEEK BEGINS
If you need to DELOAD, use 50% of the weights for example.
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