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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Banded Back Squat Strength
4 x 10 @ 50% of 1RM
Light rubberband between and above knees
Use a MB as target for depth
NO full extension at the top -
MURPH PREP Workout
WARM UP:
800m easy ergo or power walk
5:00 Mobility together: shoulders, ankles, calves, achilles, hiprolls - flexors, gluteus, hamstring, quads complex
10 Plate GTOH
5 inchworm
10 air squats with plate
10 scapula pull-ups
20 reverse lunge-to-high knee
5 kipping pull-ups
5 push up
5 kipping pull-ups
5 push ups, immediately to:
400m row or jogREST
WORKOUT
For time:Row 800/1000m or run 800m / bike 1600m
50 Pull Ups
100 Push Ups
150 Air Squat
Row/run/bikeScaled:
Row 400/600m or run 400m / bike 800m
5 ROUNDS:
10 Pull Ups
20 Push ups
30 Air squats
Row/run/bikeTC 25 minutes.
POST WORKOUT: CORE
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Pääsiäisen Benchmark Party (Incredible Hulk) Workout
"Incredible Hulk"
20min AMRAP
5 Deadlift (52,5/35kg)
5 Hang power clean
5 Front squat
5 Push press
5 Back squat
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Rannikon sankarit: WOD Nupumies Workout
5 Kierrosta aikaa vastaan:
40 Ilmakyykkyä
20 Punnerrusta
15 Thrusteria (30/20kg)SKAALATTU 3 kierrosta
TC: 30min
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Pre wod - Explosive Power Strength
5 x every 2 min
3 power cleans
-keep it light, this is supposed to be sharp session
-goal is to get you ready for the squats and wake up legs to work -