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-
EMOM 18 Workout
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291023 Every minute on the minute a la vintertid Workout
A. EMOM6
I. 12 - 20 KB Swings @24/16
II. 6 - 10 Gorilla burpee box jump overs
III. 30 - 45 s. Forearm plankrest 2min
B. EMOM6
I. 10 - 18 DB alt. Snatches @22,5/15
II. 12 - 20 DB Goblet Squats
III. 10 - 15 DB overhead situp @15/10rest 2min
C. EMOM6
I. 6 - 12 Wallballs
II. 30 - 45s. Wallsit with wallball
III. Max Wallball russian twistsrest 2min
D. EMOM6
I. 6 - 10 Burpee to target
II. 30 - 45 s. Dead hang in rack
III. 10 - 20 Alt. V-ups -
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251123 Lauantai Workout
Partner workout
3 rounds for time
40 burpee over line
30 pull-up
20 clean 70/50kg*Share repetitions with your partner
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METCON Workout
In teams of 2, style you go i go, perform
60-40-20 reps for time:T2B
Push press (50/35kg)
Burpees over barAlternate every 5 reps.
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Bench Press & Bent Over Row Strength
5 sets of 10 Bench Presses + 10 Bent Over Rows
Set 1: @55%
Set 2: @60%
Set 3: @65%
Set 4: @70%
Set 5: @75%
- Rest 2min btw sets
- Choose weight for Bent Over Row
- Score: Bench Presses -
Quads - Shoulders - Core Workout
3 - 5 rounds of
A.
12 rep Elevated Heel Kettlebell Quad Squats+20 sec ISO HoldB.
20 Alt. DB Arnold presses
20 Alt. ISO Hold DB reverse flysC,
10-20 sec Hollow Flutter Kicks
Rest 10 sec
10-20 sec Hollow In & Outs
Rest 10 sec
10-20 sec Max V-Ups -