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-
-
Koneistamo masters 18082024 Workout
Warm up
8 min emom Teams of two
Echo bike
Inchworm burbee / alt. DDb pressPressing for power
Every 2:30
3x strict press with bar
5 rounds30 min Amrap Teams of two
Alt. Light/heavy bag
4 sandbag ground to shoulder
sandbag carry
4 sandbag squat
Kaikki tekee kannot kokonaan mutta muut saa jakaa miten pari haluaa. Painot naisille 30/60 kg ja miehille 45/70 kg. Skaalaa sopivaksi. Ensin kierros kevyellä ja sen jälkeen raskas. Tästä voi merkata kierros määrän.Recovery 40/20x12
Ergo bike
Row
Echo bike -
-
-
Voimanosto: to 15.8.2024 maastaveto Strength
Etukyykky 3x5x70%
-% etukyykyn maksimistaMaastaveto 5x85%
Suorinjaloin maastaveto 3x10 (30-40%)
-jalat yhdessäSivutaivutus 3x20 / puoli
-
-
140824 metcon with Donkka Workout
-
-
-
Deadlift week 11/16 Strength
Week 11/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM