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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Painonnostokilpailut Strength
Total 80min
A. WU: 500m row, 3 rounds 15 abs, 15 backs, 5 wallball
mobilityB. Verryttelynostot tempaus + barbell WU 15, 20, 22.5, 25kg
Verryttelynostot työntö 25, 30, 32.5, 37.5, 40Nostot tempaus 26, 28, 30 meni yli
Nostot työntö 44, 47, 50Yhteistulos 78kg, paino 57.6kg (aamulla 56.8kg)
C. Post WO
Strength: push press
Core: 3x15 abs, 3x15 back raises in GHD
Shoudler rehab with rubber band -
8-16-14 Sprint Intervals Workout
60m Intervals - on track - rolling - 7x60m - 9.10, 8.65, 8.15, 8.06, 7.94, 8.04, 8.40
150m intervals - rolling - 2x150m - 22.3, 22.6 -
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Monster Mash Workout
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Vänäri sub3min Workout
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8-14-14 Row, Back Squats, Metcon (KBs, K2E, Situps) Workout
1000m Row - 3:45
Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 3x325, 2x345, 2x355, 5x275, 5x300
Metcon - 1Rnd: 50 Kbs (35), 20 K2E, 40 Kbs (45), 20 K2E, 30 KBs (53), 40 situps, 20 KBs (70), 50 situps -
5 rounds of: 2:00 to do 1 round Cindy+1 round Mary, then rest 1 minute then do 2 rounds of: 2 mins. 2 rounds Cindy then AMRAP of Burpees in time left, 1 min. rest Workout
Do 5 Rounds of the following:
1 round Cindy: 5 pullups, 10 pushups, 15 air squats
1 round Mary: 5 HSPU, 10 Pistols, 15 Pullups
rest in time left
take 1 minute rest.Then go immediately into 5 rounds of the following:
For 2:00 - do:
2 rounds of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
then in time remaining do AMRAP of Burpees
Rest 1 minute and repeat