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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16.11.2013 Workout
Partner-WOD
75 ring push up - squat hold
75 plate to oh - hollow hold
75 power clean - active shoulder dead hang
75 back squat - push up hold
4*200m run -
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3 Rounds of "El Chiefo" Workout
Max reps in 3 min of:
3 Power Snatch @ 40kg
6 Push Up's
9 Squat's3 rounds, rest 1min between sets
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Treeni 2 (tiistai) Workout
Warm Up
2 min ski erg + 2 min bike erg + 2 min rowing
then 2 rounds
10 hand released push ups
:30 push up plank hold
5-10 hardened ring row
:30 active bar hangingStrenght
Dumbbell Bench Press 10+10+6+6+6 reps
perform 5-5-3-3-3 weighted chin ups right after
rest 2.5-3.5 min bwn setsMetcon
4-5 sets
15-25 drag rope du or 40-60 du's
10-15 ghd sit ups
10-20m hs walk (2x5-7.5m)
10-15 c2b pull ups or pull ups
15-25 drag rope du or 40-60 du's
rest 1:1 bwn setsAccesory Work
2-3 sets for quality
10 double db power cleans@22.5/15kg's
10 alt hand bicep curls@22.5/15kg's
10 tempo bench press@22.5/15kg's
10 alt hand incline bench press @15/10kg's
20 weighted russian twists@10kg
20 weighted russian twists@5kg
rest 2-3 min bwn sets