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-
Barbell Complex Strength
6 sets, E3MOM: Squat Clean + 2 Front Squat + Jerk
Use AHAFA weights. Jerk can be done anyhow. Start a new round every 3rd minute.
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Chief is dead Workout
5xAMRAP4
3 Power clean 60/43
6 Push Up
9 Air Squat
12 DL
1 min rest after every AMRAP
Your result is all reps together -
Skill Day Workout
Skillday
Work your Gymnastic weakness for 20min.
You can work only for one movement or take couple. Concentrate on the movement, not volume.
Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!
3-5 rounds for quality:
5+5 KB Windmill
1-3 False Grip Walk Ins, 3-5sec hold
5+5 Overhead Lateral Squat
30-45sec Banded Lateral Walk
10sec Banded Core Hold -
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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.