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-
Push-ups, Sit-ups, Back Extension Workout
21-15-9 reps for time of:
Push-ups
Sit-ups
Back extensions -
WOD Workout
For time
150 wall balls @9/6kg
Timecap : 12 mins
Extra:
Rower Hamstring Curls: 3 x 8. Rest 60s.Last tested: 2021.09.30.
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140222 Maanantai Workout
“VALENTINE'S DAY SPECIAL”
Partner workout
In 20 minutes:
“Karen” + “Randy” + “Cindy”"Karen": 150 Wallball 20/14
"Randy": 75 power snatches 35/25
In the remaining time as many rounds of “Cindy” as possible:
5 strict pull-up
10 push-up
15 squat*Share repetitions with partner
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110222 Perjantai A Strength
DELOAD
3 rounds
5x1+1 muscle clean + press3 rounds
4x1+1 power clean + push press @40-50% 1RM3 rounds
3x1+1 power clean + push jerk @50-60% 1RM -
AMRAP 12 Workout
AMRAP 12
20 Power Clean & Push Jerks 60/40kg
20 Box Jump-Overs
15 Power Clean & Push Jerks 70/50kg
20 Box Jump-Overs
10 Power Clean & Push Jerks 85/60kg
20 Box Jump-Overs
5 Power Clean & Push Jerks 100/70kg
20 Box Jump-Overs*If all the reps are completed, go for max reps Power Clean & Push Jerks 110/80kg in the remaining time.
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Barbell complex Strength
20min aikaa löytää paras mahdollinen paino hyvällä tekniikalla:
5x Deadlift
5x Hang Power Clean
5x Push Jerk
5x Front Squat-Koko setti unbroken, eli tanko ei saa käydä kesken sarjan maassa
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For time; Workout
5 Rounds for time;
2-3 Rope climbs
10 bench press 60/40kg
50 Double unders18 Min Cap