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-
Päivän treeni 16.11 Workout
LÄMPPÄ
3 x 60s.
Porraskävely
Mittarimato edeten
Lonkan pyöritykset
Toiminnallinen askelkyykky renkaillaTAITO
2 pistettä, harjoitellaan kummallakin pisteellä 10min ajan alla olevia liikkeitä.Tasapaino
8-10 toistoa/liike
• Vaaka-jalan nosto
• Pallon heitto seinään yhdellä jalalla
• Tähti + kosketus
• Yhden jalan sjmvPistoolikyykky
5-8 toistoa/liike
• Keskimmäisen pakaralihaksen aktivointi fysiopallolla
• Jarruttava yhden jalan kyykky boksilta alas (hallinta)
• Jarruttava pistoolikyykky kumpparin kanssaCORE CIRCUIT
40s./20s.
3 kierrosta
1. Farmari kävely
2. Seinäkyykky pito käsien nostolla
3. Kuulan siirto lankussa -
WORKOUT 17.5 Workout
10 rounds for time of:
9 thrusters
35 double-unders
- men 43kg
- women 29kg
- time cap 25 min -
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Gymnastics Workout
A)
EMOM 12 min.
1: 3 negative strict hand stand push ups
2: 8-10 paused ring/bar row
3: 30 sec. L sit on boxes/ringsB) 4 rounds for quality
12 ring face pulls
9 slider pike ups
6 rope pull ups (3/arm)
3 wall walksC) Accumulate 6 min. double kettlebell front rack hold with partner
One person works at a time. Switch as needed. -
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Conditioning Workout
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Hang Snatch Strength
5 sets of High Hang Snatch + Hang Snatch (:02 pause on the catch)
Set 1: 3+1 @50% of 1RM Hang Snatch
Set 2: 3+1 @50%
Set 3: 2+1 @55%
Set 4: 2+1 @60%
Set 5: 2+1 @60%
- Rest 2-3min btw sets -
Power Snatch off Blocks Strength
5 sets of Power Snatch off Blocks.
Set 1: 3 @50% of 1RM Power Snatch
Set 2: 3 @50%
Set 3: 3 @55%
Set 4: 2 @60%
Set 5: 2 @65%
- Blocks so that the barbell is just above the knee
- Rest 2-3min