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-
Weighted pull up Strength
Weighted pull-ups
Weighted pull-ups 3x3
Scaled version
6x3-6 strict pull-ups
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2.Conditioning Workout
"30 Rock"
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to BarKilos:
Kettlebell: 22.5/15
Barbell: 43/29 -
"Air Conditioning" Workout
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches 22,5/15kg
40 Air Squats
20/15 Calorie Row*The score is the slowest of the 4 rounds
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2 rounds Workout
with partner:
50 OHS (42.5/30kg)
70/50 cal Row/Ab- Every partner change = 5 Syncro Burpee over bar.
(Time cap: 16min.)
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Double unders & Toes to bars Workout
Every minute on the minute for 12 minutes:
EVEN: 30-50 Double unders
ODD: 6-15 toes to bar*Toistot oman taito-ja kuntotason mukaan.
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6x 3min ON/1min OFF Workout
2 sets (3min rest between)
3x
3min ON/1min OFFA) AMRAP of
10/7 Cal. on a machine
15 Wall BallsB) AMRAP of
10 Pullups
15 Box Jump Overs
20m One arm Overhead Walking Lunges 22,5/15kgC) AMRAP of
14 KB Snatches 24/16kg
35 Double Unders -
2.Conditioning Workout
"Hit and Run"
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)Kilos: 30/22.5