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-
Conditioning 12-07-2020 Workout
4 RFT:
10 Single Arm Russian Kettlebell Swing each (24, 16 kg)
20 Air Squats
30s Goblet Wall Sit + Pulses (16, 10 kg)
20 Air Squats -
Strength 12-07-2020 Workout
1a) Single Arm Glute Bridge Floor Press 4 x 8-12 each. Rest 30s
1b) Cross-body Romanian Deadlift 4 x 10 each. Rest 30s
1c) Dumbbell Forearm Plank Rotation 4 x 12 each. Rest 30s -
OFF-SITE WORKOUT - Basic conditioning Workout
45-60min easy run/jog @60-70% of HRmax
Harjoituksen tarkoitus on kehittää peruskestävyyttä. Tavoite on juosta yhtäjaksoisesti 45-60 minuuttia matalilla sykkeillä.
WARM-UP:
2-3 rounds:
20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch
-
"Box Spring" Workout
For Time:
75/50 Calorie Row/ Bike
40 Dumbbell Hang Clean and Jerks 22,5/15kg
50 Dumbbell Box Step-ups
40 Dumbbell Hang Clean and Jerks 22,5/15kg
75/50 Calorie Row/ Bike -
-
-
Warm up Workout
-
OFF-SITE WORKOUT - Basic conditioning Workout
50min easy run/jog @60-70% of HRmax
Harjoituksen tarkoituksena on kehittää peruskuntoa juoksuun. Tavoitteena on juosta yhtäjaksoisesti 50 minuutin ajan matalilla sykkeillä.
WARM-UP:
2-3 rounds
20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch -
6.7.2020 Workout
AMRAP 9
100 Wallball 12/9kg (30/20p)
25 Bar Facing burpees
remaining time Kettlebell clean&Jerk (Hang) 32/24kg
...directly into
Power Snatch 2RM (TnG)TC 15 minutes.
-