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-
3 rounds for time Workout
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WARM UP Workout
EMOM x 8-12
1) machine
2) 5 snatch pull + 5 hang muscle snatch + 5 hang snatch
3) machine
4) 5 barbell row + 5 barbell press + 5 OHS -
3 rounds for time Workout
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Functional bodybuilding Workout
E75s for 5 rounds: (~31min)
a) strict pull up (anyhow)
b) db bench press
c) strict T2B / knee raise
d) Pendlay row
e) restToistot 8-15 / liike / min, voi tarvittaessa vikoilla kierroksilla jakaa pariin sarjaan (lähinnä leuat / t2b), skaalaukset tämän mukaisesti
RPE 7
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WOD Workout
Every 1 min for 24 mins, alternating between:
60 Double Unders / 100 Single Unders
15 Wall Balls, 9/6 kg,
15 Toes-to-bars
Rest 1 min -
For time Workout
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Talvikarkelot laji 1. Workout
3 kierrosta
12 synkro KP tempaus
12 sunkro boxin yli hyppy
3 seinälle kävely3 kierrosta
12 synkro KP kyykky
12 sunkro boxin yli hyppy
3 seinälle kävelyAikaraja 14 min
KP:n paino: 22,5/17,5/12,5kg
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WEIGHTLIFTING TECHNIQUE Strength
Clean pull + tall clean + push press + jerk behind the neck
5 x 2+2+2+2
rest 90sClean pull + low hang clean + split jerk
6-8 x 1+1+2
rest 2minPush press
5 x 3
rest 2min
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AMRAP 12 Workout
15 deadlifts (42,5/60 kg)
10 push presses
5 strict handstand push-upsScaled WOD
AMRAP 12:
10 deadlifts
10 push presses
5 pike push-ups -
Every 5:00 for 5 rounds Workout
10 thrusters (35/52,5 kg)
10 toes-to-bars
20-cal ergo
40 double-unders
– Rest the remainder of each round.Scaled WOD
Every 5:00 for 5 rounds:
10 thrusters
10 hanging knee raises
12-cal ergo
20 single-unders
– Rest the remainder of each round.