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-
Morning Intervals Workout
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26.11.2023 EMOM 40 ( Deload Cycle ) Workout
Minutes 1-10 : @HR Zone 2 any machine
Minutes 11-20 alternating rounds : 0:30 Weighted Wall Sit & Banded Ab Crunch
Minutes 21-30 : @HR Zone 2 any machine
Minutes 31-20 alternating rounds : 0:30 American Swing & Plank Hold -
Gymnastic Workout
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WARM UP Workout
EMOM x 8-12
1) machine
2) 5 romanian deadlift + 5 front squat + 5 thruster
3) machine
4) 5 up&down + 5-10 ring row + 5-10 push up -
Build it Workout
3 rounds
16 alt. DB arnold press
10 wide push up
20 banded tricep push down3 rounds
12 seated pause knee extension
12 seated heel raise
12 elevated glute bridge3 rounds
8 narrow dB floor press
15-20sec push up bottom hold
40-50sec wall sit hold -
Skill 26-11-2023 Workout
10:00 of Handstand Practice
- Hold with wall
- Soft kick ups to wall
- Shoulder taps in pike or on wall
- Single Leg only on wall and so on!
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WOD: "Twisted Sisters" Workout
3 x AMRAP7 - rest 3 between AMRAPs
A) Kelly's ship is sinking:
500 / 400m row
30 box jump (60 / 50)
30 wall ball (9 / 6)B) Thought it was Diane:
9-15-21-27...
Deadlift (102,5 / 70)
Push upC) Have you seen Nancy?:
16 / 12 cal air bike / bike erg
8+8m s.a. overhead walking lunge (22,5 / 15)
- käden vaihto vain kääntöpaikalla, painon saa laskea maahan myös muussa välissä
