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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11.12.2021 Warmup Workout
3 rounds
10 straight leg sit ups
0:30+0:30 pigeon pose
10 Banded Good Morning
0:30 + 0:30 Banded Lats Stretch
10 Kb Swing
0:30 Bottom air Squat hold -
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Conditioning Workout
For time:
60 Wall Balls 9/6kg
40 GHD Sit-ups
20 Strict Ring Dips
-- Rest 5 mins --
20 Strict Ring Dips
40 GHD Sit-ups
60 Wall Balls
Goal: 6-7min / part -
"Biceps Like Briggs" Workout
2:30 On / 1:00 Off
15/12cal Row
10 Burpee Box Jump Overs 60/50cm
max reps in remaining time of Barbell Bicep Curls 20/15kg
...
Repeat until you reach 100 Bicep Curls -
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Rowing Workout
3x 500m
2min Rest btw
- Keep it light (damper 3-5) focus on pacing.
Set 1: 20s/m
Set 2: 22s/m
Set 3: 24s/m -
Gymnastic strenght / Shoulder Health / Core Work Workout
3 Rounds for quality:
10 Hanging L-sit Flutter Kicks (both=1)
10 Wall Squats (don't rush)
10 Candle Sticks
10+10 KB Windmills
10 Table Top Rockers (down and up) hold 5sec on top
30sec Headstand (focus on balance and a straight body)
30+30sec Copenhagen Plank
1-3 Skin the cat / 5-10 Ring Tuck Ups / 15-20sec German Hang
2-3min Row / Assault Bike -
W5.3 Pull-ups by Ase Workout
- Skaalatut leuanvedot vastaotteella 2-3 min välein 3 x 8 toistoa
- Alaslaskut kolmella pysähdyksellä 2 min välein 2 x 3 toistoa