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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WOD Workout
3 Rounds
15 Deadlift 80/55kg
15 T2B
15 Double KB Front Squat@20/12kg
15 Cal Row/bike/ski
Timecap: 18 min -
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Endurance 16.6. Workout
6 x 6 min. AMRAP
A1. AMRAP 6 min.
20 x Hang power clean @35/25kg
30 x Slamball @9/6kg
40 x Front rack lunges @35/25kg
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AMRAP weighted sit ups @9/6kgREST 2 MIN.
A2. AMRAP 6 min.
2-4-6-8-10 etc.
Devils press @ 1 x 22,5/15kg DB
Front rack box step ups @1 x 22,5/15kg DB
Push upsREST 2 MIN.
A3. AMRAP 6 min.
12 x shuttle run (1 rep = 10m)
60m farmers walk @2 x 32/24kg KB
200 single unders
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AMRAP wall walk -
Perjantain parihumpat Workout
1 ) EMOM 12:
1) 6 Push press @moderate weight
2) 6 DB bench press @moderate weight
3) 6 strict pull ups
4) 12 ring row2) Pair workout, for time:
Relay / YGIG -style:400+400m run
40+40 air squats
40+40 sit ups
200+200m run
20+20 GTOH @42,5/30kg
20+20 bar over burpees
400m run - both together -
For time Workout
30 sumo deadlift high pulls (25/35 kg)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.SCALED WOD
For time:
15 sumo deadlift high pulls
:30 plank hold
15 lateral burpees over the barbell
:30 plank hold
15 sumo deadlift high pulls
:30 plank hold
15 lateral burpees over the barbell
– Plank hold time is accumulated. -
5.7.2023 FRONT SQUAT Strength
*lähestyminen esim. 10@50%, 8@60%, 6@70%, 4@80%, 3@85%, 2@90, 2@95%, 3x1@100+% pal 3-5min
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