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-
Sunnuntai 8.3. Workout
Accessory
3 Rounds
Weighted Wall sit 30s
Weighted straight leg sit up 10
Cuban press 8 -
"No need for bells and whistles" Workout
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"Full Circle" Workout
For Time:
1500 Meter Row
100 Double Unders
50 Air Squats
100 Double Unders
50 Burpees -
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2.Conditioning Workout
On the 5:00 x 3 rounds:
7 power snatches (115/85)
15/12 calorie assault bike
7 overhead squats (115/85)
20 x 10m shuttle runsKilos: 52/38
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3 rounds for time Workout
CONDITIONING
3 rounds for time:
30/22 cal Ski Erg
20m Yoke/Farmers Carry
10 D-Ball/Sandbag over Yoke (chest height)Overall RPE 3 to 4, not all out
Tailoring Options:
Ski→ Airbike
Yoke Carry→ Back Rack Walk
D-Ball/Sandbag→ Heavy Hang Power Clean -
Basic Conditioning Workout
Basic Conditioning
For 35min5+5 KB Turkish Get-Ups 24/16kg
10 Inchworms
20 Pushups
20 Slam Ball Over Shoulder
10+10 KB One Arm Push Press 24/16kg
200m Run (10x20m)Mobility: Hip Flexors, Hamstrings, Calves
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18 min AMRAP with a partner Workout
18 min AMRAP with a partner
40 Wall balls 9/6kg
30 Deadlifts 80/60 kg
100 Double unders*Share the reps anyhow, one works at a time.
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For time Workout
W/ partner
a.) 5 rounds:
9 Toes to Bar
15 Wallballs (20/14)b.) 5 rounds:
9 Power Snatches (35/25)
15 Overhead Squats (35/25)Time cap: 20min.
- Partner 1 starts with A, and partner 2 starts with B.
- Change every round, when both are ready.
- Barbell & Ball should be light.
- Scale reps / weights if needed.
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Squat clean + front squat + jerk Strength
Squat clean + front squat + jerk
9x1r @ heavy but comfortable weights
Go every 90s.