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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Cool down - optional Workout
Vapaaehtoinen, todella suositeltava cool down. Souda/hiihdä/pyöräile tai juokse todella iisisti 10 min. Rullaa reidet ja pohkeet kunnolla ja juo vaikka kupillinen kuumaa ja heitä hetulaa kavereiden kanssa.
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CFPORVVO WOD 26.11.2018 Workout
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30min EMOM Workout
30min EMOM:
1) Row/Assault/DU/Ski/Shuttle Run...
2) 5 Squat Snatch AHAFA
3) restOn the first minute do something monostructural the whole minute, on the second minute do 5 squat snatches AHAFA (TnG or DnG = touch and go or drop and go). The third minute is complete for rest.
Steady pace. Scale if needed.
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For time Workout
800 Meter Run
6 Rounds “The Chief” (60/42.5)
400 Meter Run
4 Rounds “The Chief” (60/42.5)
200 Meter Run
2 Rounds “The Chief” (60/42.5)“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
(Time cap: 25min)
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Endurance Class Workout
20 minute AMRAP
200 m Run
20 T2B (scale 40 k290)
20 OH Single arm KB alt. lunges (10 right arm, then 10 left) 53/35
20 sit ups- 4 minute rest
3 minute AMRAP
Wall balls 20/14
*NO breaks, NO pauses allowed.The goal is to find a steady pace you can maintain for 3 minutes, so focus on proper pacing, your breathing, and not speed. Challenge yourself to see if you can last the entire 3 minutes. But, NO breaks or pauses!
*Enter this score in comments. -
"Andy" Workout
Aikaa vastaan:
- 25 thruster (N 35kg / M 50kg)
- 50 boksihyppy (N 50cm / M 60cm)
- 75 maastaveto (N 35kg / M 50kg)
- 2400m juoksu
- 75 maastaveto
- 50 boksihyppy
- 25 thruster
Käytä 9kg-painoliiviä, jos mahdollista.
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1. Barbell Conditioning Workout
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Turn it Up Tuesday Workout
MVMT Prep
Dynamic Warmup
Lizard Crawl
Lunge Reach
Straight leg Kicks
Duck Walk
Leopard Crawl
Hops
Single Leg Hops(10min)
The Stations aren't quite Stationary
Station 1
Lunging Ski Erg Pulls
Get Ups (Knees to squat position and back up, dont stand all the way up)
Plate Runners
Plank Jack Torsion ControlStation 2
Double Slam Battle Ropes
Box ups
Ab Roll out
DB Front Rack LungesStation 3
Curve
Wall Balls
Bench Hops
Hollow rocks45sec On: 15sec off . x3 rounds at each station before switching. 1 min between.
38min Circuit
SCORING
Take the lowest score of each exercise from each round and combine for total.
Cals on Ski =1,
0.01 Miles =1(40)