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-
Warm up Workout
AMRAP 9:
3min erg (30s easy / 30s moderate-hard)
rest of time:
6 squat to hamstring
6+6 box step down
8+8 elbow on knee shoulder rotations
8 kip
6 burpeeElbow on knee external rot. video:
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Dumbbell Cheat laterals 3-4 x 6-8 Strength
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BBF 260226 Workout
In Pair
60 Calories
60 Wall Balls
60 Toes-to-bar60 Calories
60 Burpee Box Get-Overs
60 Single Arm DB Hang Clean & Jerk60 Calories
60 Goblet Squats
60 Pushups60 Calories
60 Single Arm Devils Press
60m DB Walking Lunges
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Max Calories until the clock hits 45min -
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Conditioning Workout
AMRAP30 (30 sec on/30 sec off)
50 wall ball @9/6kg
50 t2b
50/35 cal row
50 alt. db snatch @22,5/15kgRpe 4
Tavoitteena on pitää hyvä tekniikka ja rytmi läpi koko 30minuutin ajan, vaikka keho väsyy. Harjoittaa aerobista kapasiteettia, lihaskestävyyttä ja taloudellisuutta. Lyhyet 30s työ / 30s lepo -intervallit pitävät sykkeen korkealla, mutta mahdollistavat laadun säilyttämisen. Skaalaukset: wall ball - paino t2b - t2r - leg/knee raises db snatch - paino
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Day 12 Workout
3 rounds:
- 30s. OH KB hold
- Rest 30s.
- 30s Chin over bar hold
- Rest one minute
3x
- 10 180° landmine twists
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1 rep on the minute of Workout
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.Scaled WOD
2 reps on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.