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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9.1.2024 EMOM 42 ( AMRAP ) Workout
EMOM 42 ( Work 0:30 Rest / 0:30 )
1 Minute : Air Bike Calories
2 Minute : American Swing 24/16kg
3 Minute : Double Unders
4 Minute : Wallball Shots 20/14p
5 Minute : Wallwalks
6 Minute : Toes thru Rings
7 Minute : Rest -
WOD Workout
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Close-grip Bench Press @ 3010, 4 x 6 reps, rest 60'' Strength
Close grip Bench press, 4 x 6 reps, rest 60 secs between sets.
3 secs down, 1 sec up. No pause at bottom or top positions.
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Close-grip Bench Press @ 2010, 4 x 6-8 reps, rest 90'' Strength
Close-grip Bench Press @ 2010 tempo, 4 x 6-8 reps, rest 90 sec between sets.
Aim for 8 reps and modify weights accordingly.Tempo starts from the highest position going downwards.
Example: 2s going down, 0s at bottom, 1s going up, 0s at top. -
Skill: Tumbling Workout
Skill practise: basic acrobatics and tumbling
Ukemi (Parkour Roll, olkapään yli)
Somersault (kuperkeikka)
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Forward lunge 6 x 6/leg Strength
Forward lunge
6 x 6 /leg
Tempo 2111 = 2s down, 1s pause, 1s up, 1s pause -
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Supinated pull-ups (chin-ups) 5 x 6 (6-8 reps) Strength
Supinated (= palms facing you) pull-ups aka chin-ups
5 x 6 (6-8 reps)Add weight if possible
Post five heaviest successful sets
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