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-
Superkids 10-13 v ja ninjat 14-16v taito Workout
Temppu / taitorata
Alussa 3 x tempaus, sitten erilaisia esteitä, puolessa välissä 3 x rive kyykkyyn
-
Total workouts of the week Workout
Rest day, total workouts of the week 13 hours, x 7
Metcon: ma, pe, la
Aer: ti, 50 min
Squat: 1345 kgGymnastics:
CTB -
Pull up -
TTB - 40
HSPU - 50MU ma, pe - 38
BMU ke, pe - 34
Bfly ti, ke, la
HSW ma, ti, ke, peSleep 3/7
Avg. time asleep 7 h 55 min
Avg. time to bed 22.50
Avg. energy availability 44 kcal/FFM -
Gymnastics + conditioning Workout
70 min
Warm up for 15 min
1.Skill
A. Butterfly pull up prep. for 10 min
B. Every minute on the minute:
0:00-05:00:
3-5 Unbroken Butterfly pull ups - 4 reps
06:00-->
Butterfly pull ups, adding one each minute
5 6 7 8 9 -
C. EMOM10:
1) 5 kip. HSPU - abmat
2) 8 TTB2.Conditioning
A. For time:
25-20-15-10-5 - Wallballs
50-40-30-20-10 Double unders
All unbroken! :)
175/182 -
Gymnastics + conditioning + strength Strength
150 min
Warm up EMOM14 + 12 m HSW
1.Own skill
A. RMU prog. for 20 min
B. RMU:
- 1 rep E2MOM x 12
- 3 x 2 assisted muscle ups
- Total of 18 RMU
C. BMU practice for 10 min
- 5 x 2 = 10 reps2.Conditioning
A. Every minute on the minute for 12 minutes:
Even: 12 cal row
Odd: 5 Clean and jerks @ medium weight - 40 kg
172/1823.Accessory
A. 3 sets:
- One legged KB Romanian deadlift 6+6 - 20 24 24 kg
- Lateral box step ups 6+6 - 24"
- Side plank hold 20+20sB. 1 set:
- 10 single arm ring row/arm with a 3 sec. neg.
- 2 rounds of gymnastics swimming
- 10 x (3 sec. hollow hold, roll over into 3 sec. arch hold) -
Kisaryhmä Ma 29.10.2018 Kyykky + Penkki Strength
Kyykky 2x95%
Penkki 4x4x70%
Kyykky 2x95%
Voimapyörä 5x5-15 -
Marathon Monday Workout
400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in) -
Stamina II Workout
3km row
80 DB 2x22.5kg lunges/KB HOLD
80 DB PUSH PRESS/hang hold
150 anchored SU
150 WB
80 PC 60kg
80 BOB
3 km row -
Monday 29th October Workout
Strength: 10-1 strict pull ups
Wod: 16 min Emom (4rds)
1: 15-10 T2B
2: 50-30 DUs
3: 15-10 HSPU
4: 20-15 Cal RowStrength: no kipping, stay strict , scale to ring rows if needed , if to easy wear a weighted vest.
Wod: aim to progress your volume of rep/Cals on this. Maintain a fast pace and test out recovery and practicing complex movements under fatigue
-
-