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-
METCON Workout
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WOD Workout
4x 1min Amrap
2min tauot1) Raakatempaus (kevyt)
2) Raakatempaus +2-5kg
3) Raakatempaus +2-5 kg
4) Raakatempaus +2-5kg
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Strength Strength
Bench Press
10-8-6-6-6 building in weight. Rest 2:00Use your strongest grip position today.
Hip lift? No rep! -
11.9.2024 Nice & Easy Workout
EMOM 16
1 Minute : 1-2 Rope Climb
2 Minute : Row 12/9 Calories
3 Minute : 10-15 Ring Pus-Ups
4 Minute. Bike 12/9 Calories -
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18.9.2024 Active Recovery Workout
48 minutes of :
3 High box jumps
5 Plyo push-ups
5 Ball slams
5/side Single leg DB snatch
5-minutes Cardio @ easy pace
5+5 Wind Mils
10 Jefferson Curls
0:30 Deadhang
15 Spanish Squat
5-minutes Cardio @ easy pace -
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1308924 Perjantai Strength
DELOAD WEEK
A) Snatches
3x3 tall snatch (barbell or light weight)
3x3 high hang snatch (light / moderate weight)
3x3 hang snatch @50-60% 1RMB) 3 rounds for quality
6-8/side front foot elevated ATG split squat
3 slow Jefferson's curl -
4 rounds for time Workout
10/15-cal ergo
:30 accumulated dead hang hold
10/15-cal ergo
:30 accumulated handstand hold
10/15-cal ergo
:30 accumulated ring support holdScaled WOD
4 rounds for time:
6/9-cal ergo
:15 accumulated dead hang hold
6/9-cal ergo
:15 accumulated pike hold feet on box
6/9-cal ergo
:15 accumulated box support hold