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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Gymnastic Skills Warm-Up Workout
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TFW Helsinki Week 4, Tuesday Voima 1 Alakeho (19:00) Workout
Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).
TFW VOIMA 1
A1 Push Press 5 x 4
B1 Pull-up 4 x 5 (body weight with thick resistance band)
C1 KB Floor Press 3 x 10 (10kg all sets)
C2 KB/DB Plank Row 3 x 6E (DB x 8kg)
D1 KB Bicep Curl 2 x 10 (10kg)
D2 KB Tricep Extension 2 x 10 (8kg)
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking. -
TTP Strength week 1 Strength
135 min
1.Skill: HSW practice for 20 mi
2.Strength
B. Rotate through B1 / B2 / B3 for 4 rounds
B1. Front rack walking lunge – 20m @ AHAFA, rest 90s before B2
40 40 40 40 kg
B2. Strict (tempo) ring dip – 8 to 10 @ AHAFA, tempo 2020, rest 1m before B3
7 7 7 6
B3. Legless rope climb – 1 to 3 @ AHAFA, rest 1m before B1
1 1 1 13.Conditioning
A. 6-minute AMRAP
30 Double under
15 Power snatch @ 35/25kg (75/55lbs) > 15 wall ball 14 lbs
Result: 4 + 3 DuRest 3-minutes before part B
B. 6-minute AMRAP
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
Thruster @ 35/25kg (75/55lbs)
Bar facing burpee
Chest to bar pull up
Result 1: 11 thruster @ round 12
Result 2: 9 thruster @ round 12Rest 3-minutes before part C
C. 6-minute AMRAP
15 Box jumps, 24/20″
12 Push press @ 52.5/35kg (115/75lbs) > 2 x 20 lbs DBs
9 Toes to bar
Result: 3 + 2 box jumpRest 6-minutes, then repeat either A, B or C (your choice)
4.Cool down
A. Easy row or assault bike for 5 minutes, HR < 140
B. Lunge Flow