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-
Optional accessory Workout
Optional Accessory
CONDITIONING
Row 10 x250m, 30sec rest between
RPE 3 to 4, not all out
Target: repeatable pacing
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WARM-UP Workout
5min Row/Bike/Airbike…
Then 2-4 rounds with 5-10 reps (empty barbell)Clean Grip Muscle Snatch
Kangaroo Squat video
Push Press into Split Jerk video
Box Jump
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Optional accessory Workout
Optional Accessory
GYMNASTIC STRENGTH
3 sets, rest as needed betweenBottom Half + Top Half + Full Strict TTB video
RPE 3+ to 4+
Pick a rep scheme that is challenging but repeatable for 3 rounds.
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WARM-UP Workout
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Ma 21.10.2019 Kisaajat 6.12 Kyykky Strength
Kyykky 3x3x80-85%
Hypyt (käsipainoilla) 5x5
SitUps 5x6-12 -
Takomo Gymnastics Workout
A.) HS hold
--> wall
-->partner assisted free HS holdB.) Accessory 4 sets
TGU 2 reps/ side
L-hang 10-15 sec
straight arm plank hold 20-30 sec
rest 1 min -
21.10.2019 Sali Workout
Lämmittely:
3 krs.
5 Etukyykky
5 rive riipusta
5 Pystypunnerrus
5 takakyykky
5 niskatyöntö saksiin
15+15 Pidgeon pose 10+10 ScorpionRive polvelta + etukyykky + työntö
(1+1+1)x75x3
(1+1+1)x81x3
(1+1+1)x87x3
(1+1+1)x911raakarive puolesta reidestä + rive taskuilta, suoraan tiputuksesta + raakatyöntö
(1+1+1)x3x73%
(1+1+1)x3x78%Etukyykky
4x75%
4x80%
4x85% -
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Conditioning Workout