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-
7.3.2018 nuorten sm Workout
pressi 3x5
rinnalleveto kolmesta kohtaa (lattiasta, polvelta, puolesta reidestä)
1+1+1@65%
1+1+1@70%
1+1+1@75%
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1+1+1@MAXTyöntöveto puolesta reidestä
2@85%
2@90%
2x2@95%3x60s tangon pito päänpäällä te otteella (seisten)
3x20-30 linkkarit -
Extra Credit 07-03-2018 Workout
5 Minutes of Static Stretching or 10 minutes of "Recovery" on the bike, rower or light jog.
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Accessory Gymnastic Workout
3 x10 Sphinx Push-ups
30" Chest Facing wall handstand hold
https://vimeo.com/1784229985 x
3 Strict pull-ups (weighted)
4 Kipping ( no weight)
2 Strict pull-ups (weighted)
3 Kipping ( no weight)
1 Strict Pull-up ( weighted)
2 kipping ( no weight)
* Advanced: Kipping chest to bar
https://vimeo.com/1757410586 x 0:15's False Grip Holds on Rings
https://vimeo.com/177415732- Climb with use of legs, or legless* For time 1 Rope Climb 40 Hollow rocks https://vimeo.com/175042312 1 rope climb 40 Arch Rocks https://vimeo.com/175175757 1 rope climb 40 over head Sit-ups (15-45lbs bar) ( anchor feer) 1 rope climb accumulate 60's in L-sit 1 rope climb
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Metcon Workout
Open 18.2 Re-do
Oppure
• 25 Min E5MOM (ogni 5 min x 5 volte) of:
Row 30 Kcal
BB Shoulder to Overhead (40/30Kg) 20 reps
BB Lateral Burpees 10 reps -
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5.3.2018 nuorten sm Workout
niskasta pressi te - leveys 3x5
tempaus kolmesta kohtaa (lattiasta, polvelta, puolesta reidestä)
1+1+1@65%
1+1+1@70%
1+1+1@75%- maksimi
Te- veto puolesta reidestä
2@85%
2@90%
2@95%
2@100%Takakyykky
3x3@75%
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Extrat Workout
Kettlebell work
8 rounds a, b and c
Tabata 20/10
a) Russian twist
b) Kettlebell swing two handed
c) Kettlebell thruster two handedRX: 20/16 kg