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-
Conditioning 08-05-2018 Workout
EMOM 20:
Minute 1: 40s Max KB Snatch (24/16kg) (20s each arm)
Minute 2: 40s Max Goblet Squats (24/16kg)
Minute 3: 40s Max Barbell Rows (60/42.5kg)
Minute 4: 40s Max SDHP (24/16kg)
Minute 5: 60s of Single Unders (recovery) or 60s easy jog- Score = total reps
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Amrap: 3 x UB wall-ball Workout
Amrap:
- 3 x max reps unbroken wall-ball 3m (N 6kg / M 9kg)
2min lepo settien välissä.
(Skaalaa tarvittaessa siten, että saat jokaisella kierroksella vähintään 30 toistoa)
Tulos on kaikkien toistojen yhteismäärä. Laita kommenttiin jokaisen kierroksen toistomäärät. -
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Strength 03-05-2018 Workout
1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @55-63%, every 60s.
2) Seated Dynamic Box Jumps: 15 Jumps working up to a challenging height. Rest as needed.
3) Front Rack Reverse Lunges: 4 x 6 ea. Rest 90s.
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Endurance WOD Workout
Buy in: 200 wall ball toss over rig with partner (100 wall ball toss per partner)
Then......
Partner WOD for time:
Partner A: Row for Calories
Partner B: AMRAP burpees for score- switch places and repeat
Calorie row counts down 28 -24-20-16-12-8-4
Both partners do 28, then 24 etc.
score= total reps at the endRest 3 min.....
10 min AMRAP (individual WOD)
20 goblet squats
20 push ups
20 sit ups