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-
WAPPU Brunssi nro 1 Workout
1k row
24 box over burpees 60cm/50cm
24 push ups
24 kb swings 32kg/24kg
24 push presses 50kg/35kg -
for quality 2 x 15 min Workout
Maanantai
15 min for quality
12 pistol squat, alternate
3 ring muscle ups
5 strict HSPU2 min rest between sets
15 min for quality
12 front rack lunges w/kb's or db's
10 ring dip
20 hollow rock -
Accessory work Workout
2-3 rounds, rest as needed:
1) 3-5 Strict TTB
2) 10+10 Ring Circles
3) 10 Banded Pull-Apart -
Negative supinated pull-ups (chin-ups) 6 x 8 Strength
Negative chin-ups
aka
Negative supinated pull-ups6 x 8
Focus on controlled descent, 2s
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Performance Strength
A.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + JerkBuild over the course of the ten sets to today’s heavy.
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Rest day! Workout
WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!Clean technique at 11.00
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Strength 19-04-2018 Strength
1) Speed Back Squat + Heavy Set:
4 x 5 @50%, every 60s.
Then
3 x 2, up to a heavy set. Rest 2:00- Last set should be around 85-90% of 1RM.
2) Seated Dynamic Box Jumps: 20-25 Total Jumps. Rest 60s.
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Extra Credit 20-04-2018 Workout
Overhead KB Carry x max distance in 5:00 (24/16kg)
- Single arm. Favor your weaker arm.
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