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-
Pe 15.10.2021 kisa: penkki + kyykky Strength
Penkki 3x1x90%
Kyykky 2x6x75%
Penkki käsipainoilla 5x8-15
Ojentajat otsalta 5x8-15
-
Ke 13.10.2021 kisa: maastaveto Strength
Maastaveto 3x1x90%
-joka sarjan jälkeen linkkarit x 10Tekniikkavedot 3x8x45%
-joka sarjan jälkeen pendlay row x 3 (sama kuorma)Core-jumppa, 3 kierrosta:
-lankku 1min
-sivutaivutukset 20+20
-lankku 1min
-situps 20
-lankku 1min -
Conditioning Workout
Partner wod ( You Go, I Go)
Amrap 30 mins3 rounds
21 DB box step over @50cm
15 toes to ring
9 Man Maker @2x22,5/15kg2 min rest
2 rounds
42 box jump@60/50cm
30 renegade row(total) @2x22,5/15kg
18 HSPU kipping2 mins rest
Amrap of:
63 DB squat @2x22,5/15kg
45 push up
27 C2B/kipping Pull upGoal : complete 1+ round in the last part!
SCALE AS NEEDED!
Same pair of DB during the entire workout -
-
-
Rowing & GHD Workout
For Time:
800m Row
25 GHD Sit-ups
600m Row
25 GHD Sit-ups
400m Row
25 GHD Sit-ups
200m Row
25 GHD Sit-ups- Max 22s/m on the rower. Focus on powerfull pull.
-
-
Endurance Workout
Peruskuntoilua ergoilla 50min.
Harjoituksen aikana tulee 5x2min vauhtikestävyys vetoja.
-
Shoulder presses and danish planks Strength
1A) Shoulder press 4x3x85%
1B) copenhagen plank 4x(25s+25s) -