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-
Conditioning Workout
110 min
Warm up & movement prep for 45 min
Conditioning
For time, 12 days of Christmas:
1 Push jerk 45 kg > 40 kg
2 Front squat > 40 kg
3 Power clean > 40 kg
4 Bar muscle up
5 Burpee to target
6 Toes to bar
7 Wall ball
8 HSPU > abmat
9 Devil's press 2x15 kg > 2x10 kg
10 Jumping lunges
11 Chest to bar
12 Power snatch 45 kg > 35 kg
Time: 1.02.8
Bar muscle ups till round 10, rounds 11 and 12 scaled to 4 strict pull ups
HR 165/176 -
Gymnastics + conditioning Workout
135 min
Warm up for 20 min1.MU
- Drills
- MU 25x12.Conditioning
PK2 - VK1
For 40 min:
10 min bike
10 min row
HR: 143/166 -
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VKO1 Treeni 3B Workout
Tukiliikkeitä ulkokiertäjille + keskivartaloon
3 kierrosta
10/10 DB external rotation
10/10 shoulder abduction to 90 degrees
20 deadbugs -
VKO1 Treeni 3A Workout
3 x 10 min amrap / 3 min rest
1)
15/12 cal row
12 erg over burpees
9 Double DB push press2)
15/12 cal bike
12 box jumps
9 Double DB squat3)
15/12 cal row ski
12 wall balls
9 Double DB thruster*Valitse käsipainojen paino niin, että sarjat pystyy lähtökohtaisesti tekemään putkeen. Tasainen tahti läpi treenin!
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