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-
”Lumberjack” Workout
Metcon (time)
”Lumberjack 20”
For time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400mTimecap: 30 minutes
Accessory:
Spend 20-30 min stretching shoulders and hips
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Floor press Strength
Strength (load)
Floor press 10 sets of 3, AHAP.
Accessory:
JM press, 4 x 10 - heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up/dip, 4 x 10, with stop at bottom -
Weighted lunges Strength
Strength (load)
Build up to a heavy set 10 weighted front rack lunges lunges (5/5) in 15 minutes.
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Hang squat snatches & Bar over burpees Workout
"Metcon (reps)
5 Rounds of:
AMRAP in 3 minutes of:
3 Hang squat snatches 60/40kg
6 Bar over burpees
Rest 1:00 min between rounds"
"Tämä harjoitus on perinteinen “sunnuntaisuhistelu”. Harjoitus kehittää ketteryyttä sekä suuntautumiskykyä ja vaatii tekijältä tarkkuutta sekä konetta. Tavoite on saada harjoituksen aikana mahdollisimman monta kierrosta ja toistoa.
Alle hyvät lämmittelyt etenkin riipusta tehtäviä tempauksia varten. Korosta vahvaa “catch” -asentoa, sillä burpeet syövät hartiat pehmeiksi, mikä voi kostautua tempauksessa. "
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CFPORVOO WOD 21.7.2023 Workout
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Oly Lifting 19-07-2023 Workout
1) Hang Squat/Power Snatch
1x5 @ 60%
1x3 @ 65%
3x2 @ 70%
*Based off 1RM Snatch. If no 1RM complete sets at RPE 6-7.2) Below the Knee Pulls
3x5 @ 80%
**Based off 1RM Snatch. If no 1RM complete sets at RPE 8. -
Intervals Workout
Intervals 6 rounds: 30s ON / 30s Off
1) shuttle run
2) s.a devils press
3) ski or/ echo
4) russian twist -
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3 rounds for time Workout
BENCHMARK
CFG 2009 EVENT 5
3 rounds for time:
30 wall-ball shots
30 low hang squat snatches (20/35 kg)
– Each snatch begins from
below the knee.Scaled WOD
3 rounds for time:
20 wall-ball shots
15 hang power snatches -
170723 Maanantai A Strength
DELOAD WEEK
Go every 2,5min for 4 rounds
3 tempo back squat (30X1) @70-80% 1RM
3 high box jump