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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PUSH THAT PROWLER // 10meters Strength
Push the prowler 10m and add weights as you go.... go heavy and play around with the different handles.... once you go really heavy it doesn't have to be unbroken.
When you can't push more using the low handles - only use the high handles and dig really deep and go heavy.
10 reps = 10m. (for the scoring)
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Peruskuntoa Workout
Soutu 20 min + 5 min lepo / keppijumppaa
Assaultbike 10 min + 5 min lepo /kumpparijumppaa
Hiihto 20 min + 5 min lepo / pallolla lapoja auki
Assaultbike 10 min + 5 min lepo Lonkanavailut (sivuttainen askelkyykky, 4-o askelkyykky, takareisivenytykset)
Juoksu 20 minJos on aikaa tätä voi tehdä hissukseen noin 1,5 h
Sykkeet PK-alueella, 120 - 150
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13.3.2017 Ma Perusryhmä JK Workout
Jalkakyykky 4x8x65-75%
Maastaveto suorinjaloin 3-5x10-15
Jalkanostot tasapenkillä 3x"max toistot"
Etuheilautus kahvakuulalla 3x20-30 -
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Metcon Workout
30 Bench Press 60/42,5 (max load 60% 1RM
20 Bench Press 72,5/47,5 (max 65%)
10 Bench Press 82,5/47,5 (max705)
Rest 3:00
30 Front Squat 60/42,5kg (floor)
20 Front Squat 72,5/47,5
10 Front Squat 82,5/47,5
Rest 3:00
30 Deads 82,5/60kg
20 Deads 100/72,5
10 Deads 125/82,5