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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Assault bike intervals Workout
3 sets each. 1:1 work:rest ratio. 2min rest btw sets.
50s at 55 RPM
40s at 60 RPM
30s at 65 RPM
20s at 70 RPM
20s at 75 RPM
20s at 80 RPM -
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Additional extra: Hip thrusts and ab circuit Workout
Hip thrust
4x10r
Leave 3-4 reps in the tank.
Rest as needed.Ab circuit
3 Rounds
Hollow rock – 10 reps
V-up – 10 reps
Side over arch - 10 reps / side
Side plank twist – 10 reps / side
Hollow hold – 10 seconds -
"Omatoiminen WOD" Workout
A.
2 rds:
60-90s.: Row / Air bike
2x 6 OH lunges + 6 Press
8-10 Wallball
6-8 Active shoulders (handstand)
5+5 Spider lunge + twistMobility...
- Lunge complex
- Shoulder pump2 rds:
4-6 Front rack Lunges
2-4 S. HSPUB.
For Time (10 Minute Cap):
8 Double Dumbbell Front Rack Walking Lunge (22.5/15kg)
3-6-9-12-15-18-21: Strict Handstand PushupsC.
"Jelly"
5 Rounds:
30/24 cal Air bike
30/24 Calorie Row
30 Wallballs (20/14) -
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