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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Extra Credit 22-02-2024 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 Calf Roller
:45/:45 Quad Roller
-Rest As Needed b/t Sets- -
Conditioning (DELOAD) Workout
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Conditioning (DELOAD) Workout
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20.2.2024 Strenght Circuit Workout
Rotate A1/A2/A3
A1. Deadlift ( Tomi, nämä voi tehdä alle % )
5 @ 78-82% (2 RIR)
4 @ 80-84% (2 RIR)
2 x 3 @ 82-86% (2 RIR)
Rest 1:00 before A2A2. DB bench press – 3 to 4 x 12-15 @ RPE 8 (2 RIR on all sets) @ tempo 3101, rest 1:00 before A3
A3. Strict pull up – 3 to 4 x 6-12 @RPE 8 (2 RIR on all sets) @ tempo 3101, rest 2:00-3:00 before A1
– Tempo 3101 = 3 sec down : 1 sec pause at bottom : explode up : 1 sec pause at top
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Basic-wodin ämräp Workout
6min Amrap
4 Devils press
8 db squat
4 Devils press
16 db squat
4 Devils press
24 db squat
4 Devils press
…..
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Basicin kyykyt Strength
8x 2
“2min
First rep
5sek down – 5sek bottom – 5sek up
Second rep
5sek down – full speed up
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Accessories Strength
3-5 sets:
10 Cable Lat Pulldowns – Neutral Close Grip
1min Sorenson Hold
0:30 Plate Pinch Hold 15/10kg
12 KB Russian Twists (2=1)
- Rest 1min btw setsScore: Pulldowns
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AMRAP8 Workout
-8 burpee over the line
-10 kipping leg raise (5 t2b)
-12 double db power cleans 2 x 20/15kg