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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25.7.2024 EMOM 42 Workout
EMOM 42
1 Minute : 12/8 Calories Bike
2 Minute : 5 Deadlifts 100/70kg
3 Minute : 12 Wallball Shots 20/14p
4 Minute : 8 HSPU
5 Minute : 1 Rope Climb
6 Minute : Rest -
3 rounds for time Workout
20 chest-to-bar pull-ups
10 overhead squats (55/82,5 kg)Scaled WOD
3 rounds for time:
15 jumping chest-to-bar pull-ups
10 overhead squats -
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Voimanosto: ma 15.7.2024 penkki Strength
Penkki 3x90%
Vipunostot maaten 3x10-15
-varovasti kuormaaVipunostot eteen käsipainoilla 3x15/15
Hauiskääntö käsipainoilla 3x15/15
-superinaSitUps 3x20
Voimapyörä 3 x amrap
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18.7.2024 AMRAP 8 Workout
As many Reps as Possible in 8 minutes of :
12 Overhead Lunges 22,5/15kg
12 One ARM Hang Clean & Jerk 22,5/15kg
12 V-Ups
6 Burpees over DB -
18.7.2024 Accessory EMOM Workout
EMOM 24
1 Minute : 6 Chest Supported Dumbbell Row
2 Minute : 5 Shoulder Press
3 Minute : 30 Russian Twist
4 Minute : Rest -
STRENGTH Strength
Every 1:30 for 8 sets:
1 back squats
* -lisää painoa kierroksittain,
jos mahdollista* -
Team metcon Workout
AMRAP30 in teams of 3:
400m synchro run
60 c2b*
40 synchro KB goblet squat
60cal erg**tähdellä merkityissä yksi henkilö työskentelee kyseisen liikkeen parissa, yksi lankuttaa ja yksi lepää
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Maanantai 15.7.24. FN Workout
Warm Up
2 min cardio
20 banded side steps
10+10 banded forward&backwards walk
10-15 banded air squats
10-15 hr push ups
:20-30 knee tuck hold on ringsStrenght
Back Squats 8-8-6-6 @60-80%
Front Squat 5-5-3-3@60-80%
rest 1.5-3 min bwn setsMetcon
2x5 min amrap / 2.5min rest bwn sets
8/10 calories rowing/bike erg or 6/8 cal air bike
5+5 kb hang snatch
10 toes to bars or 15 kipping knee raises
target 3+ rounds on that 5 min time window.