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

Voimistelupäivä Workout

Skill -osuus: rengasheilunta 15min

Pitowodi:
1min lankkupito vas. jalka, oik. käsi ilmassa
1min hollowpito 1min lankkupito oik. jalka, vas. käsi ilmassa
1min jalat ilmassa
1min maksimimäärä situppeja
1min lankkupito vas. jalka, oik. käsi ilmassa
1min hollowpito
1min lankkupito oik. jalka, vas. käsi ilmassa
1min jalat ilmassa
1min maksimimäärä situppeja
Askelkyykkyhelvetti Workout

1 x 400m askelkyykkyä

Kuparivuoren kentällä klo 18.

Jos sataa, varusteet sen mukaan.
Clean and Jerk 1RM Strength

Clean and Jerk 3-3-3-2-2-1-1-1
Säkkijuoksu Workout

1 x 400m juoksu 30/25kg
50 x kyykky
1 x 200m juoksu 30/25kg
25 x kyykky

Lähdöt lennosta klo 18-20
Team Murph Workout

1600m Sandbag evacuation 40kg
100 x Synchronized Pull Up
200 x Synchronized Push Up
300 x Synchronized Air Squat
1600m Sandbag evacuation 40kg
For Time
21.7.2014 Workout

Clean & Jerk 5x3 TECHNIQUE

MetCon: TABATA (16 intervals of 20sec work 10 sec rest)

Burpee over bar
Thruster
Gymnastics skillday & wod Workout

WOD:
Mu x 10 (30x leuka, 30x dippi),
hspu x 10 (skaalaus, pystäri) ,
burpee x 10

3 kierrosta
Row, push-ups Workout

5 rounds for time of:

row 500 meters
15 push-ups
Run and push! Workout

Run 800m
Pushup x10
Pushpress 40/30kg x1
Pushup x9
Pushpress x2
Pushup x8
Pushpress x3
jne.
Pushup x1
Pushpress x10
Run 800m
21-15-9 Workout

snatch deadlift 80/60kg
ringdips

Need a training program?

Voimistelupäivä Workout

Askelkyykkyhelvetti Workout

Clean and Jerk 1RM Strength

Säkkijuoksu Workout

Team Murph Workout

21.7.2014 Workout

Gymnastics skillday & wod Workout

Row, push-ups Workout

Run and push! Workout

21-15-9 Workout