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-
On a 25:00 clock Workout
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (61/76 cm)
– Perform both movements within the
same minute.Scaled WOD
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 50% of 3-rep-max
3 box jumps
– Perform both movements within the
same minute. -
NBT hippulat vinkumaan Workout
3 rounds
2 min AMRAP”s / 1 min REST
1 rope
3 rMU/ Ring pull up
5 sHSPU
7 Goblet squats 24/32kgREST 1 min
2 snatch
4 BMU
6 Pistol squats
8 C2BREST 1 min
30 DU
10 DB Box step over 45/35lbs
10 HS walk
10 cal AB -
-
-
CFPORVOO WOD 25.5.2023 Workout
3 rounds for time
10 dumbbell thruster 2x22,5kg/2x15kg
10 alternating dumbbell snatches
10 C2B -
Machines & bodybuilding Workout
35min for quality:
500m row / ski / 1000m bike erg / 40 cal xebex, then2rds:
8+8 s.a. floor press
8+8 s.a. bent over row
8+8 s.a. shoulder press
8+8 alt. curtsy lunge
8+8 alt. bicep curlKeep HR < 160BPM.
-
-
Speed work 10 Strength
Speed work, rest at least 2 min between sets
A1) Box squat 3x4x80%
A2) Skater jumps 3x10
A3) knees to feet and knees to chest jump 3x3
A4) explosive floor press 3x5x60% -
-
Engine Bias - viikko 15 (1/3) Workout
40 min easy pace row or ski. 1 breath per stroke.
Tasainen, pitkäkestoinen ergometriajelu. Kevyt tahti. Tässä toimii hyvin ”PPPP” -sääntö: ”pitää pystyä puhumaan puuskuttamatta”.
Vaihtoehtoisesti pitempi reipas kävelylenkki tai pyöräilylenkki ulkona. Suositeltu pituus silloin 60-90 min.
