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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PääsiäisBINGO! Workout
Parin kanssa, YGIG
Kerää mahdollisimman monta bingo-ruutua.
10 burpeeta jokaiselle jokaisesta valmiista bingosta!
45 min -
Functional Sunday Workout
Warm-Up
2 Sets
Tall Plank Lateral Walk 2,5m/side
8x/arm Single Arm Trap 3 Raise w/ DB Isometric
10x Scapular Pull-Up (pause 1sec at top)——————————————————————
3 Sets
A1) Farmers Press: 8-10/arm; rest 60sec
A2) Narrow Grip Floor DB Press: 10-12reps; rest 60sec
A3) Alternating DB Curls: 8-10/ arm; rest 60sec
- A1 pick heavy weight for farmer hand ——————————————————————
3 Sets
10 Renegade Rows 22,5/15 kg
Row 250/200m @ 90% effort
rest 1min between sets——————————————————————
3 Sets
10-12 DB’s Upright Row @ 2121
10-12 Plank Body Saw @ 3010
10-12 Lying DB’s Tricep Extensions @ 30X1 -
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Pe 1.4.2022 penkki + maastaveto Strength
Shoulder disclocations 5x10
-joka sarjan päätteeksi 10s venytysPenkki 4x2 (70-75-80-85%), 3x1 (90-95-100%)
Maastaveto 5x1x80%
-30-60s palautuksetYhden käden kulmasoutu 4x8-15 / käsi
SitUps 5x6-12
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31.5.22 Workout
FOR TIME
20 up&down
-rest 60s20 up&down
15 goblet squats
-rest 60s20 up&down
15 goblet squats
15 push ups
-rest 60s20 up&down
15 goblet squats
15 push ups
15/15 kb push press
-rest 60s20 up&down
15 goblet squats
15 push ups
15/15 kb push press
60 kb thrusters
kaikki kuulaliikkeet samalla painolla
up&down: kevennetty burpee, eli hyppy lankkuun ja sieltä ylös lantio suoraksi. (ei maahan asti, ei hyppyä enää ylhäällä)
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Ma 30.5.2022 kyykky + maastaveto Strength
Kyykky 5x8x55%
Maastaveto 5x5x65%
Pendlay Row 5x10
-saa olla raskas, mutta ”paketti pitää pysyä kasassa”SitUps 5x20