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-
Better at pulling Workout
-
-
Deadlift + Run (DELOAD) Workout
-
Accessories Workout
3 rounds:
10 DB Hammer Curls
15 Band Pull A Parts
10 Banded Tricep Extension
10 Barbell Bicep Curls
10 Banded A, T, Y
- Choose loads
- Rest as needed -
WOD: EMOM work Workout
EMOM20:
a) bike / ski erg / air bike
b) wall walk
c) weighted lateral box step up
d) s.a. carry (anyhow)rest 2
EMOM20:
a) row
b) wall supported HS hold (wall facing or normal)
c) high box jump (75+ / 60+)
d) s.a. kb/db walking lunge (anyhow)Target: Work at zone 2 (60-70% of HR-max). Pace your work and rests so, that heart rate stays under control.
-
-
-
-
Team Conditioning Workout
3 x AMRAP 15, In teams of 2:
AMRAP 15:
- Cal Ski———Rest 5:00———
AMRAP 15:
- Cal AB———Rest 5:00———
AMRAP 15:
- Cal Row- Everytime you rest, alt. btw 10 Sit-ups / Back Ext.
-
Treeni 1 Workout
Warm Up
3 rounds
1 min row
8/8 curtsy lunges
8 GTOH + Halo with plate 5-15kg
24 russian twists, feet on the ground wiht plateStrenght
FS/BS Squat Program Practise 7
2 sets of 5 front squats + 10 back squats @50-55% of 1rm front squat
rest 3 min bwn sets
Power Snatch 3x5@50-55% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x5@50-55% of 1rm power clean&jerk
rest 1.5 min bwn setsMetcon
10 min emom
30 sec of rowing @2-5km pr pace
aloita 5km pr pacella ja kiristä tahtia niin että viimeiset 2-5 erää menet 2km pr pace.Accessory Work
2x12/12 upright row + 12 ring face pulls
2x12/12 windmill + 24 alt leg v-ups
rest 1-2 min bwn sets
