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-
Extra Workout
3-4 rds:
10+10 Bent over Row w/ DB/KB
10 DB Bench press
10-20 GHD sit up
Rest as needed... -
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Fredag 23/7 2021 Workout
HSPU practice
E3M for 15min(5sets)
Beginner
Amrap box Hspu or Pike Hspu
Intermediate
5x Strict deficit Hspu @50A1
Advanced
Amrap strict deficit Hspu
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3 rounds
In 2min
200m run
Amrap push press 60/40kg in time remaining
1min rest
Straight into…
3 rounds
In 2min
200m run
Amrap push ups in time remaining
1min rest -
Oma: kyykky+kv Workout
Lämppä 15 min / 5 eri liikettä /1 min per liike
20min/4 kierrosta:
10* kyykky (27kg)
15*linkkarit
7* boxi hyppy
20* lantion nosto -
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Gymnastics & conditioning Workout
125 min
1.MU
- 10x12.Metcon
A1. 7-minute AMRAP
15 – 12 – 9
CTB
Wall ball
THEN
Bike for calories in the remaining time
Reps: 22 calRest 3-minutes
A2. 7-minute AMRAP
15 – 12 – 9
Pull up
Power clean and jerk @ 42.5/30kg (95/65lbs)
THEN
Bike for calories in the remaining time
Reps: 7 calRest 3-minutes
A3. 7-minute AMRAP
15 – 12 – 9
Overhead squat @ 42.5/30kg (95/65lbs)
Toes to bar
THEN
Bike for calories in the remaining time
Reps: 10 calRest 3-minutes
A4. 7-minute AMRAP
15 – 12 – 9
BBJO
Wall ball
THEN
Bike for calories in the remaining time
Reps: 2 cal -
Accessory Workout
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Gymnastics + conditioning + strength Strength
AM: 110 min
1.BMU
- 20 reps2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BTT
5) restB. Easy AB for 20 min
PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid