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-
Main site Saturday 240120 Workout
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Close-Grip Bench Press Strength
Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 2 reps at 85% of 1RM Bench -
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Conditioning Workout
Partner workout
A)
In 12 min.
50 calories echo bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal echo bike in remaining time-rest 2 min.-
B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time-rest 2 min.-
In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )One person works at a time.
Switch as needed. -
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Tiistai 7.2.23. BASIC Workout
Treeni 1
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
8 scapula rolls
8 ring row
4 burpee + squat jumpMetcon
EMOM 20
1) Ski or air bike x 40s
2) Box Jump overs x 6-10 reps
3) Rowing x40s
4) Burpee Pull ups x 3-4 repsAccessory Work
3 sets
12/12 bulgarian split squat
12/12 single arm db row
16-24 abmat sit ups -
Tuska Torstai Workout
A.
1) 4x4 BMU (10 pull-up)
2) 4x8 Strict HSPU
3) 3 rds:
10 Shoulder press, 10 Strict chin-upB.
AMRAP 15
15 Cal ski
4 Wall walks
12 Alt. Renegade row
16 Push-up (dumbbell)C.
3 Rounds:
21's Bicep curl
10+10 One arm skull crusher
15 Frontal raise (plate)