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-
Modified Seven Workout
Seven rounds of:
7 Handstand push-ups
7 thrusters, 2x22.5kg 2x15kg dB
7 T2B
7 deadlifts, 245 lbs/165 or 110 kg/75 kg
7 burpees
7 kettlebell swings, 2 pood/1,5 pood or 32kg/24kg
7 pull-upsTime Cap 30 minutes
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Handstand Push Up progressions Workout
Handstand Push Up progressions
- Incline push-up
- Push-up
- Pseudo blanche push-up
- Box handstand push-up
- Negative handstand push-up (1=5s descend)
- Negative handstand push-up (1=10s descend)
Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over. -
CFK 30/30 Ass-2-the-Grass Challenge 18.11 - 17.12.2013 Workout
30/30 Ass-2-the-Grass Challenge 18.11 - 17.12.2013
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12 Days of Christmas - omatoiminen treeni Workout
WU 8 x 30s on / 15s off:
1. banded Y-pull + press BTN
2. banded facepull + external rotation
3. Hollow / arch siirroksia selinmakuulla
4. 3 kipping (drop&go)e3m x 5
3-3-2-2-2 bench press V.1Jo perinteeksi muodostunut treeni mikä on tehty aina kyseisenä päivänä. Kinkun sulattajaiset omatoimisesti tai sitten vielä tää päivä helppoo :D
1 Bear Complex 40/25
2 Wall Climb
3 Ring Dip
4 Strict Pull-up
5 Thruster 40/25
6 Burpees
7 KBS 32/24
8 Power Clean 40/25
9 Box jump 60/50
10 Sit-up
11 Air Squat
12 cal RowBear complex (1 toisto) = Power clean + Front Squat + Push Press + Back Squat + Push Press btn
Tehdään ensimmäisellä kierroksella 1, sitten 2 + 1, sitten 3 + 2 + 1 jne. kunnes 12 kierroksella kaikki liikkeet läpi.
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Daniel ( Test workout) Workout
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”EAST COAST HERO” Workout
For time:
100 box step-ups
50 STOH (shoulders to overhead)
100 thrusters
50 DL (Deadlift)
100 box step-upsRX´d: 42,5/30kg ja 60/50cm.
SCALED:
50% reps and reduce weight!
Timecap 30min
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Thruster Ladder Strength
Thruster Ladder, 20min EMOM
0-5min: 5 reps
5-10min: 3 reps
10-15min: 1 rep
15-20min: 5 repsFirst 5minutes with 5 reps, next 5minutes 3 reps then 5min with singles and last 5min with 5 reps again. Add loading after 5min. Bar from the ground. Try to hit last 5min with starting weights or more.
RPE 3-4
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How far can you get Workout
2, 5, 8, 11min AMRAP, 2min rest between sets:
10 Burpee,
20 KBS,
30 Box Jump,
40 Sit-Up,
50 Hang Power Clean (40/25kg),
60 Air Squat,
70 DU
