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-
Perjantai 26.4. Workout
Accessory
3 Rounds
Glute bridge 6/6
Double heavy kb swing 10
Weighted dog walk 8m -
For time Workout
Handstand walk (30 m)
40 shoulder presses (25/35 kg)
1000m row/ski or 2000m Bike
– Complete handstand walks in 5m segmentsScaled WOD
For time:
50 shoulder taps against the wall/10 inch worms
40 shoulder presses
600m row/ski or 1200m bike -
OPTIONAL ACCESSORY Workout
EMOM x8
1) 6-8 deficit hspu + press with stick
2) restSCALED PUSH UPS, PRESS WITH STICK REMAINING TIME
-
Back squat waves Strength
E3MOM
- reps: 5-4-3-5-4-3+
-- viimeinen setti on maksimitoistot ilman failia, muut setit pitäisi olla noin RIR 3 / RPE 7. Tätä voi myös hyödyntää ohjeena, jos ei tiedä ykkösmaksimiaan.
- prosentit ykkösmaksimista:
-- 5 reps: 78 %
-- 4 reps: 81 %
-- 3 reps: 84 % -
Snatch Grip DL Strength
Snatch Grip DL
5x5
tempo 60x0
rest 3min btw sets
- hieman raskaampi paino kuin viimeksi -
"12 Days of Christmas" Workout
For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. -
-
-
Strength Strength
Back squat 5x2 reps
- 3 sec pause at bottom pos.
- find your heaviest double in 5 sets -
AMRAP 8 Workout