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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Shoulder press Strength
Shoulder press
1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM*If you did these last month - You can add 2.5 kilos to your 1rm and count from that. If you didn’t and you don’t know your 1rm try to guess it with your coach. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.
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CFPORVOO WOD 3.8.2020 Workout
3 rounds
30s HS
30s hang behind the neck
30s HBH
30+30s side plank
1 min rest -
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EMOM x10 Workout
1.) 20-30% Muscle ups /Chest to bars/Pull ups
2.) 25-50 DU's- Ohjeistus:
- Laske MU/C2B/PU toistomäärät maximi sarjasta. Suorita sarjat aina putkeen.
- Valitse tupliin itsellesi sopiva toistomäärä, joka ei väsytä liikaa ajatellen liikettä nro. 1.
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Ke 7.10.2020 penkki Strength
Penkki 3x3 (80,85,90%)
Ojentajat kumpparilla yk 3x20-30 /käsi
-”käsi nyrkissä”Facepulls 3x20
Vipunostot maaten vinopenkillä 3x20
-kevyt / venyttävä
-loiva kulma 20-30 astetta -
Fun Outside Workout
25min AMRAP of (Partner WOD)
50m Front Loaded Carry
1000m Row
50 Ground to Overhead
50 Push Ups*You can carry anything you can find, Sandbags, Kettlebell’s, Plates.
Split the reps however you want.