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-
WOD Workout
4x 4min ON 2min OFF
A)
12 Boxihyppyä
6+6 Käsipainotempausta
12 IstumaannousuaB)
400m Koneella (pyörä tuplamatka)
AMRAP: Viivajuoksu -
Intervals Workout
-
5 rounds for time Workout
15 push jerks (30/42,5 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (30/42,5 kg)Scaled WOD
5 rounds for time:
12 push jerks (20/30 kg)
9 ring rows
6 sumo deadlift high pulls (20/30 kg) -
RestDay! Workout
7:30 Basic Endurance CrossFit
17:00 Mobility
18:00 Kipping Movement Technique
19:00 Basic Endurance CrossFit -
Strength Strength
Back Squat
12-10-8
Start Light and build to Moderate. This is a deload week in the Strength Cycle.
Week 4 of 5 -
WARM UP Workout
EMOM x 8-12
1) machine
2) 5 snatch pull + 5 muscle snatch + 5 snatch balance
3) machine
4) 10 kip swing + 20s hs hold -
Yhden jalan maastaveto 3 x 8 Strength
Tee 1-2 lähestymissarjaa/jalka
Työsarjojen välissä 60-90s. lepo -
Strength Strength
Push Jerk
12-10-8
Start Light and build to Moderate. This is a deload week in the Strength Cycle.
Week 4 of 5 -
Day 18 - Rest or active recovery Workout
Warm-up: Easy swim for 200m
A: Swim 12 x 100 m. Rest 45 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-up: Easy swim for 200m
-
Voimanosto: ti 27.2.2024 kyykky/maastaveto Strength
Kyykky 3x5 (75-80-85%)
Yhden käden kulmasoutu 3x8 / puoli
-3s pito yläasennossaJalan loitonnus kumpparilla 3x20 / jalka
Vatsarutistukset 3x20
-jalat yhdessä/suorana