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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Warmup Workout
WU:
8x40s on/20s off
1.erg
2.scapular push up to down-dog toe taps.
3.wall squat
4.banded W+Y -
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Emom 20’ Workout
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Pariwodi Workout
Lauantai pariwodi
100 du
90 ilmakyykky
80 mave 50/35 kg
70 wall ball
60 istumaannousu
50 askelkyykky tanko eturäkissä 50/35 kg
40 burpee box jump overs
30 thruster 50/35 kg
20 leuka
40 cal laite
20 leuka
30 thruster 50/35 kg
40 bbj-overs
50 askelkyykky 50/35 kg
60 istumaannousu
70 wb
80 mave 50/35 kg
90 ilmakyykky
100 duToinen tekee toinen lepää. Toistot jaetaan tasan.
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WOD Workout
10 rounds for time of:
9 Dumbbell Deadlifts, 2x22.5/15 kg
7 Dumbbell Bench Press / dumbbell glute bridge floor press, if not enough benches!
5 Dumbbell Front SquatsTime cap : 15 min
( You can use double KBs if not enough DBs)
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Strength 17-06-2020 Workout
Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.
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Conditioning 26-06-2020 Workout
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Strength 28-07-2020 Workout
DB Neutral Grip Floor Press: 4 x 10. Rest 90s.
– Between sets complete 15 Seated Band Row -
Conditioning 12-08-2020 Workout
Minute 1: 40s Bike for calories
Minute 2: 40s Row for calories
Minute 3: 40s Front Rack KB Carry for distance
Minute 4: 40s Double Unders for reps
Minute 5: 40s Burpees for reps- Goal: 40s of consistent, but slow effort - 70%.
- Output for bike/row should not drop meaning calorie count should stay the same for the entire 25:00.