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-
WARM-UP Workout
5-10min Row/Bike/Airbike
Then 3 rounds:
5 Box Jump
3+3 DB Hang Power Clean + Split Jerk
3-5 Strict Pull-Up
10 Air Squat Cross Kicks video
5-10 Down Dog to Cobra video
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Takomo Gymnastics Workout
A.) Rope Climb
-normal
-legless
-L-sitB.) 3 sets for quality
10-20 sec Ring Support hold
8-12 reps Kipping t2r
20-30 sec HS hold
12-15 reps Lat pull-down on knees -
"Scavenger" Workout
3 Rounds For Quality
1 minute Alt. Single Leg
Kb DL 12-15 2020
Rest/Transition 20 sec
1 minute Side Plank R
Rest/Transition 20 sec
1 minute Alt. Single Leg
Kb DL 12-15 2020
Rest/Transition 20 sec
1 minute Side Plank L
Rest/Transition 20 sec
1 minute AMRAP Ring Rows
Rest/Transition 20 sec -
Ke 19.2.2020 Kisa Maastaveto Strength
Maastaveto 8x3
-lisää joka sarjaan rautaa
-viimeinen sarja tiukka, muttei ”all out”
-esim% 40-50-60-65-70-75-80-85Maastaveto polviin 5x3x50-60%
-vedä tanko polviin asti ”räjähtävästi”, 3s stoppi ja laske alas -
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Warm up Workout
45s. Row/Ab - Lunge + stretch
45s. Row/Ab - 45s. Plank hold + hand steps
45s. Row/Ab - 22.5s. Air Squats + 22.5s. Side steps w/ band2 rds:
6 Good morning
6 Back squat
6 Back rack Reverse lungeMobility:
- Lunge complex: 2x60s.
- Up & down dog: 45s.
- Pigeon stretch: 2x20s.
- Couch stretch: 2x20s.
- Shoulders: 2x20s.