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-
18.7.2017 Ti Jatkoryhmä JK Max Effort Workout
Etukyykky max1
Maastaveto 3x3x80-90%
Reverse Hyper 3x5-8
Vatsat 200 toistoa -
5-15-15 Sprint Intervals Workout
150m Intervals - on track - rolling - 4x150m - wind - 25.3, 22.1, 21.93, 22.1
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3 x 4 min AMRAP: T2B / Deadlift / Front Squat Workout
4 min AMRAP:
• 9 Toes to Bar
• 9 Deadlifts 95/65#
• 9 Front Squats 95/65#
2 min Rest
4 min AMRAP:
• 6 Toes to Bar
• 6 Deadlifts 135/85#
• 6 Front Squats 135/85#
2 min Rest
4 min AMRAP:
• 3 Toes to Bar
• 3 Deadlifts 185/115#
• 3 Front Squats 185/115#
Goal: 4 + 4 + 4 rounds (216 reps). -
Three Tabatas Workout
Noob Tabata: 30 seconds on, 30 seconds rest of row, wallball shots, jump rope, goblet squats, kettlebell swings, walking lunges box jumps, then Tabata: 30 seconds on, 20 seconds rest, same circuit, then Super tabata: 30 seconds on, 10 seconds rest same circuit.
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TTP Engine week 6 Strength
90 min
1.Strength
A. Shoulder Press – Build to a 3 RM for the day in no more than 15 minutes2.Skill
A. HSW practice for 30 min3.Aerobic work
A. Easy AB for 30 min
194 cal, avg. rpm 47, 18.1 m/hr
133/146 -
Competition Workout
A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
Muscle-Ups x 4-8 reps
Hang to Inverted on Rings x 2-4 reps(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)
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11-16-11 Lots-a-Legs Workout
Strength Day: Weights in lbs
Back Squats (below parallel): 5 rep sets: 135, 225, 315, 355, 405, 405, 355, 355
Fronts Squats: 1x5X135, 1x5x185, 1x5x225, 1x3x240, 1x1x275, 1x1x285, 1x5x225, 1x5x225 -
Pull Ups, Row, Push Ups, Sumo Deadlift High Pulls Workout
push press, 155 lbs. 1 rep max, then 4 tabatas (20 seconds on, 10 seconds off) pull ups, row, push ups and sumo deadlift high pulls with kettlebell.
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BASIC Stabilitet Axlar/Sidoplan Workout
C1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)
C2: Sidebend hipraise 8-10 x 3 -
MAYFLY PRO TRACK Workout
A,
Hang Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per setB,
For time:
15-12-9 reps of:
Power Snatch@52/34kg
Bike Erg Calorie
-- Rest 3 mins --
9-12-15 reps of:
Power Snatch@52/34kg
Bike Erg CalorieGoal- Sub 6-minutes for each interval
C,
30-40-50-60-70-60-50-40-30 reps, for time of:
Unbroken Double UndersEach set must be performed unbroken before you can move on to the next.
Goal: Unbroken