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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CrossLifting Workout
Partner wod (You Go, I Go)
Every 8 mins complete :
1)
Squat “Grace”
30 squat clean & jerk @70/47kg2)
30 Curtis P
(1 Power clean + 1/1reverse lunges + 1 push press) @60/43kg3)
1500m row (relay style: 250-250)
Or
1200m run ( relay style: 200-200)
4)
8 mins to find 1RM Clean & Jerk -
OPTIONAL METCON 2. Workout
For time:
30/20cal ski
5 rope climbTarget under 3,5min, Time cap 5min / sprintti tyyppinen harjoitus, lähde rohkeasti kovaa hiihtolaitteella, kuitenkin niin, että olet heti valmis hyppäämään köyteen kiinni.
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Gymnastic Workout
Bar muscle up 1/2
EMOM 12
1. Pull over 1-3
2. Box dips x 15
3. Pull up 90 degree hold 10-20sec -
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High Hang Muscle Snatch Strength
4 sets:
3 High Hang Muscle Snatches @45-55% 1RM Snatch
- Rest 2min btw sets -
OPTIONAL GYMNASTICS / ACCESSORY Workout
OPTIONAL GYMNASTICS
EMOM x101) 2-4 wall walk + press with stick (target 20-30s press)
2) rest
*
2-3rounds:30+30s side planks
3x12 hip extension 2s stop
30-60s D ball hold -
22.2.2024 EasyWod Workout
Floor Bench Press & Chest Supported Dumbbell Row
6 x ( 5 + 7 ) Go every 4:00
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Conditioning Workout
40min For Q:
Alt. A & B
Rest 60s between A & B.A)
120s Ergo @65-70% effort
5/5 Single arm turkish sit up
12 Alt. Curtsy box step overB) 120s Ergo @65-70% effort
15/15m Single arm KB oh carry
5 Burpee pull up