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-
23.12.2023 Workout
EILINEN
tai
LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta
tai
LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi
tai
PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min -
Ring Muscle ups Workout
8min EMOM
4-8 Ring Muscle ups
*Scale with muscle up progres sion like seated banded muscle up or false grip ring rows. -
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Weightlifting Workout
Part A).
Skill Primer
Pause Muscle Clean & Press from Split (5-8 sets x 2+3 / 0:03 pause below knees)Part B).
Pause Clean & Split Jerk
(8 sets x 1+1 / 75%+ / 0:03 pause below knees) -
Barbell Cycling Workout
500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
EMOM 11 mins
1 deadlift
1 Power Clean
1 Hang Squat Clean
1 STOH
@60% of 1rm C+J -
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OPTIONAL LONG ENDURANCE Workout
WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEAMRAP 30-40 for quality:
2min machine
20-50 DU
2min machine
10-20m hs walk / 2-5 wall walk
2min machine
5-15 pulling gymnastics of your choice
(pull up/c2b/bmu/rmu)Not too fast, just move!!!
PK 1-2, not too FAST !!!COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE" -
12 days of Christmas: Workout
12 days of christmas
1 push jerk 50/35kg
2 front squats 50/35kg
3 hang power cleans 50/35kg
4 deadlifts 50/35kg
5 pull ups
6 burpee to target
7 toes to bar
8 alt db snatch 22.5/15kg
9 wall ball 9/6kg
10 single arm db box step overs 22.5/15kg 24/20 inch
11 box jump over 24/20 inch
12 lat. burpee box step over 1*22.5/15kg 24/20 inchtimecap 40min
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PT Group TO 21.12. klo 18 - 2023 SPECIAL Workout
LÄMMITTELY
Blokkipeli
Korttipakkapeli - max 10 min
♠️ x-hyppy/askellus
♥️ ristikkäinen tuulimylly
♣️ vuorikiipeilijä
♦️ maastaveto 8kg kk4 DAYS TILL CHRISTAMAS
AMRAP 20 min
23 air squat / goblet squat
23 rengassoutu
23 levypaino tempaus
Jokaisen 4 minuutin kohdalla tehdään 4 burpeeta