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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Extra Credit 24-10-2020 Workout
3-4 x 8-12 reps on a muscle group that you feel is lagging.
- Single Arm/leg is best, start on the non dominant side and let that dictate the reps.
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- Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom) -
Weightlifting Workout
A: Power snatch + Hang power snatch+ Squat Snatch 4x3
B: Hang power clean+ Hang squat clean+ Squat clean+ split jerk 3x4
C: Clean pull 4x3 @85% of clean pull max. -
Palauttava seiskajumppa Workout
EMOM X 16
A) Skierg 7cal
B) Push press 25kg 7x
C) TB - skaalattuna, polvien nostoilla 7x
D) Wallball 7x -
CONDITIONING (ei comp) Workout
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Machine Mayhem Workout
25 min AMRAP
15 Air Squats
12 Push Ups
12 Burpees
15 Cal Assault Bike
500m RowScore is reps
1m ROW = 1 Rep -
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Pull up strength Workout
3 rounds:
8 x bent over row (RPE 8 - 9)
8 x one hand ring row (RPE 8 - 9)
8 x bicep curl (RPE 8 - 9) -
Thursday Optional Cardio or Rest Day Workout
Optional Swim Workout
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :Workout
100m Swim
100m Kick
100m Pull
100m Swim
rest as needed bwnWorkout:
4x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
3x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
2x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
Easy 100m for cool down.