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-
28.12.2023 AMRAP 30 Workout
30-minute AMRAP
800/700m Row
+
5 Rounds
3 Power snatches @ 60/42.5kg
6 Chest-to-bar pull-ups
9 Push-ups
12 Air squats
+
2000/1800m BikeErg
+
5 Rounds
12 Toes-to-rings
8 Box jump overs, 24/20″
4 Wall walks -
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Build it Workout
4 rounds
8 incline DB’s row
8+8 single leg DL4 rounds
12 Db’s hammer curl
8 seated DB’s supinated grip row4 rounds
12 + 12 single leg hip thrust
20-30sec hanging arch heels to box4 rounds: 30sec on/ 30sec off
- rope pull ups -
27.12.2023 Kaikilla sama Workout
Basic Endurance 90 minutes with AMRAP´S
15 Minutes Any Machine @ HR Zone 2
4 Rounds Of :
"Cindy with CTB )
15 Minutes Any Machine @ HR Zone 2
AMRAP 5
20m HS Walk
15 TTB -
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Skill Work (DELOAD) Workout
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For quality w/ Partner Workout
90s on - 30s off for 4 rounds, with partner
YGIG, divide anyhow:
a) ski erg
b) sled push
c) air bike
d) sandbag carry
e) jump rope (all styles OK)Rasittavuus: Fiiliksen mukaan - RPE 7-8, mutta jos menohaluja löytyy niin isoilla painoilla ja vauhdikkailla koneilla tästäkin saa tiukan setin.
Tämän myötä rauhallista ja rentouttavaa joulunaikaa koko Räikän jengi!
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Long Endurance Workout
E7MOM x 5-8
5 power clean@60/40kg
5 box jump over
5 stoh
5 box jump overremaining time easy pace machine of your choice
Target PK2 / tasaa laitteella sykkeet jos nousevat liikaa, peissaa tanko ja boksit mahdollisimman laadukkaaksi&taloudeliseksi