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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Warm up Workout
5-10min Dynamic stretching/rolling
2 Rounds:
Banded pull apart 5-10 with 5s hold
Lat pull down 5-10 with 5s hold
Prone snow angel 10
Burpee 5 (räjähtävästi ylös) -
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MAYFLY PRO TRACK Workout
A,
For time:
50 Man Makers @22,5/15kg1 rep = Renegade Row + Push-up + Squat Clean + Shoulder-to-Overhead + L Overhead Lunge + R Overhead Lunge
Goal: sub 18 mins
B,
For quality:
3x6 L/6 R Eccentric Stiff Legged Deadlifts, pick load
3x6 L/6 R Tempo Reverse Lunges, pick load
1x200 Banded Leg Curls
3x6 Eccentric Dumbbell Pull Overs, pick load
3x6 Tempo Strict Press, pick load
1x75 Banded Pull ApartsEccentric Stiff Legged Deadlifts- 6 secs lowering
Tempo Reverse Lunges- 3 secs down and up
Eccentric Dumbbell Pull Overs- 6 secs lowering
Tempo Strict Press- 3 secs down and up -
Jakkaralla ja ilman Workout
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Kom igång 6 Strength
A: back squat 3x5
B: Bench press 3x5
C1: Adductor maskin 2x15
C2: SA Kb press 2x5/arm
D: Tabata (32 rounds)
1: air squats
2:push ups
3: prison step ups @45cm
4: banded triceps extensions @blått band -
KISAVIIKKO keskiviikko Workout
1) Mikko’s triangle
10 rounds for cal target (10 cal)
1 min assault bike
1 min row
1 min ski
1 min rest2) 15 min OH mobility (Gowod)