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-
Ke 23.11.2022 perus: penkki Strength
Pullover käsipainolla 3x10
Penkki käsipainoilla 3x10
Penkki 5x70%, 3x80%, 1x90%
Kohautukset kumpparilla 3x20
Band-pull-aparts 3x20
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Intervals: SDLHP & row Workout
E2MOM (WOD) / E2:30 (EASY) x5:
10 SDLHP (40/30)
9/6 cal rowRest should be longer than working time for all rounds.
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Pull ups (Kipping or strict) Workout
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Strength Workout
Superset x 4 rounds;
Supinated Grip Barbell Rows x 8 with 3s hold at top!
Rest 90s
Single Arm Landmine Push Press x 6-8 each
Rest 90s -
Bikes, curtsy lunges & high box jumps Workout
60s on 60s off x6, rotate between a, b and c
a) air bike / bike erg
b) alt. curtsy lunge (weighted / air)
c) high box jump (easy pace) (WOD: 75/60 | EASY: 60/50) -
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CFPORVOO WOD 24.11.2022 Workout
45 min PK
1000m row
100 rope jumps
30s pank
30+30s side plank
20 russian kb swings
60s +60s at the bottom of side squat
20 cal bike -
BASIC CONDITIONING Workout
35min amrap
240-m jog (3 rounds käytävä)
10 pull ups/ jumping pull-ups
240-m jog (3 rounds käytävä)
10 push-ups
240-m jog (3 rounds käytävä)
20 sit-ups
240-m jog (3 rounds käytävä)
20 air squats -
251122 Perjantai Strength
A) Every 2min for 6 rounds of the following complex:
1 Snatch pull
1 Hang snatch
1 Snatch balance
1 Overhead squat
Start @50-60% of 1RM snatch and add weight as neededB) Core
10-8-6-4-2 reps:
V-up + hollow hold
Side plank lift + hold (right)
Side plank lift + hold (left)
Back extension + arch hold