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-
Saturday Madness Workout
Partner workout
"Macho Man in a boat"20 rounds for time of:
3 Power Clean@70/47kg
3 Front Squat
3 Push Jerk
12/10 cal row/bike/ski
Timecap: 35 mins
Partner A completes one round then Partner B, so relay style!
Choose a weight, You can GO unbroken with!Extra:
Superset x 3 rounds
Half Kneeling High Low Band Chops x 8 each
Rest 60s.
Rower Seesaw Plank x 6-8 3s in 3s out
Rest 60s -
Strength Strength
Push Jerk
Build to a heavy double in 6 sets working on technique and building weight as you see fit.
Rest 90s - 2:00 between sets (heavier sets rest on the longer end)
- Option: Work on technique -
8 min alkavalla minuutilla Workout
8min alkavalla minuutilla
- 5-10 leuanveto/rinta tankoon
- 3-8 käsilläseisontapunnerrus
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15 min 3 liikettä Workout
15min
20 1-käden kp vauhtipunnerrus
10 etunojapunnerrus
10+10 bulgarialainen kyykky kpn kanssa -
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Strength Workout
Superset
Seated DB Shoulder Press Build to a 6 RM over 6 sets.
Rest 90s.
Mixed Grip Pull Up: Sets of 4-5 between sets of Shoulder Press.
Rest 60s. -
Home workout Workout
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RestDay! Workout
5:00 Basic Endurance CrossFit
6:00 Basic Endurance CrossFit
7:00 Row 5k
8:00 Basic Endurance CrossFit
9:00 Clean&Jerk of this week + Metcon
10:00 Basic Endurance CrossFit
11:00 Pull Ups & Ring Dips + Metcon
12:00 Snatch of This Week
13:00 Basic Endurance CrossFit
14:00 Pull Ups & Ring Dips + Metcon
15:00 Clean&Jerk of this week + Metcon
16:00 Basic Endurance CrossFit
17:00 Row 5k
18:00 Pull Ups & Ring Dips + Metcon
19:00 Snatch of This Week
20:00 Basic Endurance CrossFit