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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Warm up Workout
12 x 40s on / 20s off:
1) row/bike
2) airsquat -> DB hang clean alt. -> DB thruster 20s+20s
3) row/bike
4) hollow rock -> side plank lift R -> side plank lift L -
AMRAP 10 Workout
4 squat cleans (55/85 kg)
12 pull-ups
Straight into…
10:00 to establish:
1 heavy squat cleanScaled WOD
AMRAP 10:
4 hang power cleans
12 ring rows
Straight into…
10:00 to establish:
3 heavy hang power cleans -
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Warm up Workout
12 x 30s on / 15s off:
1. caterpillar
2. squat to hamstring
3. 90/90 hip rotation + get up (video)
4. glute bridge
5. prone IYTs (video)
6. scorpion stretch-> hip rotation:
-> IYTs:
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WOD Workout
6 rounds for time of:
6 Clean & Jerks, 50/35 kg
12 Bar Facing Burpees
Timecap: 12 minsExtra:
3x15 banded pull through, rest 60s btw -
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For time Workout
15 ring dips
1,000-m row/2000m C2Bike/50cal Air Bike
15 ring dips
750-m row/1500m C2Bike/37cal Air Bike
15 ring dips
500-m row/1000m C2Bike/25cal Air BikeScaled WOD
For time:
10 box dips
700-m row/1400m C2Bike/35cal Air Bike
10 box dips
500-m row/1000m C2Bike/25cal Air Bike
10 box dips
300-m row/600n C2Bike/15cal Air Bike -
Loppuhuuhtelu Workout
30s on / 30s off x8, alt. between a & b:
a) row
b) air squatRPE 8 / pitäisi pystyä hyvin pitämään sama tahti yllä vielä pari-kolme kierrosta ennen kuin pitää alkaa purra hammasta.