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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Jonne Koski Endurance Week 2 Workout
Week 2
1x8min 85-90%, 4 min rest
4x4min 105-115%, 4min rest between -
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241021 Sunnuntai Workout
HERO WOD
"Lesley"
35min AMRAP
24 jumping lunges
24 hollow rocks
24 air squats
24 sit-ups
24 burpeesHero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.
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Extra Credit 20-10-2021 Workout
- Foam Roll Quads x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor 60s each (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)
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MAYFLY PRO TRACK Workout
A,
Front Squat 4-12Use the heaviest weight you can for each set.
Rest as needed between sets.Find a heavy set of 4 then back off to a heavy set of 12.
B,
6 rounds for time of:
6 Hang Power Cleans@52/35kg
6 Push Press
6 Reverse Alternating Lunges
12 Ski Erg CaloriesGoal: Sub 12 min
C,
3 rounds for quality of:
Lateral Raise Hold, pick load, 15 secs
Rest 15 secs
Front Raise Hold, pick load, 15 secs
Rest 15 secs
Rear Delt Raise Hold, pick load, 15 secs
Rest 15 secs