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-
Tabata: sivulankku (side plank) Workout
8 x 20sek työ / 10sek lepo - vasen kylki
1-2min tauko
8 x 20sek työ / 10sek lepo - oikea kylki
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WOD, Ulkona Workout
12min AMRAP: DB/KB DT
12 Mave
9 Raakarive riipusta
6 Työntöä
1 Kierros juoksua parkkiksen ympäri -
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Extra Credit 14-01-2022 Workout
Band Shoulder Extension Tri-set
3 x 10 reps in each grip position - pronated, neutral, supinated
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- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom) -
110122 Tiistai Workout
For time
400m run
40 plate ground to overhead 15/10
30 plate reverse lunge 15/10
400m run
30 plate ground to overhead
20 plate reverse lunge
400m run
20 plate ground to overhead
10 plate reverse lunge -
Conditioning 15-01-2022 Workout
AMRAP 35:00 in teams of 3
90 Russian Swings @24/16kg
30 Cal Bike/Row/Ski
60 Toes To Bar
300 Meter Farmer Carry- Split as needed.
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14.1.2022 Workout
STRENGTH PROGRESS 5/13 - MEDIUM WEEK
WARM UP 2 rounds ~15min
8 BRIDGE PULLOVER , lintti
20-30 sec HANDSTAND HOLD
2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD
CLEAN + POWER JERK
4-5[3+1]@50% pal 2min
SPLIT JERK
5x1@nousu 86%, 3x1@91% pal 2-3minPUSH PRESS
3x1@91-94% pal 2-3min
FRONT SQUAT + WALL SIT 20 sec
2@30%, 2@55%, 3x2@70%
-heti kyykyn (70%) perään, pal 2-3min
ACCESSORY
3 x MAX REPS PULL UPS
3 x 12 PUSH UP
3 x 12 ROLL ABS -
BTN-Snatchgrip press 2x6 Strength
Behind the neck, snatch grip press
2x6 (3sec stop in top position, every rep)
same weight/rest 2-3min
-take 3-5 warmup setsadd +2,5kg next time