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-
Bench press pyramid Strength
Penkkipunnerrus
6 60%
5 70%
4 80%
3 85-87,5%
2 87,5-92,5%
3 85-87,5%
4 80%
5 70%
6 60% -
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Partner metcon Workout
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22.2.2024 Workout Warmup Workout
Warm-up
3-minute Echo bike + 3-minute Row
+
2 rounds
5 Inchworms
5/side Offset kang squats
10 DB shoulder shrugs
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2 rounds
5/side Single leg DB snatch
10 Tension swings
10 DB Z-press
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3 rounds @ increasing pace
6 DB snatches, alt
6 Chest-to-bar pull-ups
3 Wall facing handstand push-ups
6 DB walking lunges (alternate positions each round)
1 Shuttle run
1 Handstand walk
60-seconds rest between rounds -
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OPTIONAL LONG ENDURANCE Workout
WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEE6MOM x 5-6
20-40m D-ball carry
20-40m farmer carry
30-60s plank hold- remaining time easy pace machine of your choice PK 1-2
Not too fast, just move!!!
COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
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