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-
-
Deadlift ladder Workout
EMOM 5:
1st min. 5 DL 20/15kg
2nd min. 4 DL 40/30kg
3rd min. 3 DL 60/40kg
4th min. 2 DL 80/55kg
5th min. 1 DL 100/70kgRest 2 minutes
EMOM 5:
5 DL 40/30kg
4 DL 60/40kg
3 DL 80/55kg
2 DL 100/70kg
1 DL 120/85kgRest 3 minutes
EMOM 5:
5 DL 60/40kg
4 DL 80/55kg
3 DL 100/70kg
2 DL 120/85kg
1 DL 140/100kgRest 4 minutes
EMOM 5:
5 DL 80/55kg
4 DL 100/70kg
3 DL 120/85kg
2 DL 140/100kg
1 DL 160/115kgRest 5 minutes
EMOM 5:
5 DL 100/70kg
4 DL 120/85kg
3 DL 140/100kg
2 DL 160/115kg
1 DL 180/130kgIf you fail, rest of the time repeat the last set you were able to lift.
-
Gasp'n'Hold Workout
E2MOM for 8min
1st.
40 Double unders/Speed steps
8 Burpees
Remaining time in plank2nd.
40 Double unders/Speed steps
8 Burpees
Remaining time in side plank3rd.
40 Double unders/Speed steps
8 Burpees
Remaining time in side plank4th.
40 Double unders/Speed steps
8 Burpees
Remaining time in superman hold -
-
CFPORVOO WOD 19.11.2020 Workout
50 kb swings 32kg/20kg
300m run
50 box jumps 60cm/50cm
300m run
50 air squats
300m run
50 floor presses 45kg/30kg
300m run -
-
Rope Climb and D-Ball Workout
CONDITIONING
For time:
5-3-1 Rope Climb (legless start)
5-7-9 D-Ball Ground to ShoulderCash out: 50cal Aribike
RPE 4
Target: use a heavy D-ball
Tailoring Options:
Rope Climb→ decrease rep scheme to 3-2-1
D-Ball→ Sandbag or heavy hang power cleans -
-
Ma 2.11.2020 kyykky Strength
Kyykky 4x3x85%
Yhden käden kulmasoutu 5x8-15 / käsi
Jalkanostot 90asteen kulmaan + maksimi-pito 5x3-5
SitUps 100 toistoa AFAP
-
Painonnosto: Tankoralli week 2/2 Strength
Painonnosto: Tankokoralli (Mirva Salmi)
2 + 2 + 2 Raakatempaus maasta + Valakyykky tempausotteella + Vauhtipunnerrus niskan takaa tempausotteella
Nouse 2+2+2 toiston sarjoilla 2+2+2 maksimiin. Aloita tangolla.
Kun löydät maksimin, tee kyseisellä painolla kompleksi 3x läpi. 90 sec tauko sarjojen välissä.
TC: 45 minAlkuun hyvä tehdä 10 min yleisfyysinen lämmittely.
Pidempään nostaneilla tähän menee lähemmäs 45 min. Jos saavutat oman maksimin jo aiemmin, tee lopputunti mobbailua omatoimisesti.