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-
Advent calendar 2018 - Day 9 Workout
Gymnastic swimming
Do 3 rounds of the gymnastic swimming routine. 20 reps each of the movement per round.
Guaranteed burn on the shoulders.
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Speed back squats Strength
Every 2,5 min x5
3 reps @ 60% 1RM
-hallitusti 2-3 sekkaa jarruttaen alas ja mahd räjähtävästi ylös
-sarjan jälkeen 3 kertaa polvet rintaan hyppyjä -
AMRAP 20 with partner Workout
In teams of two AMRAP 20 of:
12 Wall Ball shots 9/6kg
9 Knees To Elbows
6 Renegade rows at moderate weight1 working/1 resting.
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Kevyesti bodaillen Workout
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5 kierrosta 3 liikettä Workout
5 kierrosta alkavalla minuutilla
- max cal soutu
- 10-15 pallonheitto istumaannousu
- 20 hyvää huomenta kuminauhalla
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Soutua ja boxin ylitystä Workout
For time
50 cal row
50 box jumps (50/60 Cm)
40 cal row
40 box over jumps (50/60 cm)
30 cal row
30 box over burpees (50/60 cm)TC: 20 min
*During the box over jumps, both feet must land on the box. Other body parts should not touch the box, except the feet. The rep is counted when the athlete has got over the box once.
*During the box over burpees, the movement starts when the athlete lands on his/her belly on the floor. When getting over the box, both feet must land on the box. The rep is counted after the athlete has got over the box once.
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Soutu, köysi ja burpeet Workout
6 rounds:
1 min row max cal
1 min lepo (keep moving lightly)
1 min rope climb max reps
1 min lepo (keep moving lightly)
1 min burpees, max reps
1 min rest -
EMOM 15 (45 sec on, 15 sec off) Workout
EMOM 15 (45 sec on, 15 sec off)
Min 1: 30 sec double KB front rack hold
Min 2: 3 rope climbs
Min 3: DU
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Barbell Cycling Workout
Barbell Complex: Rxd weights: Men 60kg, women 40kg
40sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, Power Clean + Push Jerk, rest 2min30sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ, rest 2min20sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJWe will redo this workout next 2 weeks. Increase the weights weekly. Try to do touch and go reps, don´t go into singles. Move well and move fast. Scale if needed.
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30 Min AMRAP Workout
30 Min AMRAP; (with partner)
Run 400m
2 Rounds with 2x Kettlebells (go by feel with the KB's)
12 Deadlifts
9 hang Cleans
6 STOHRun together, complete 1 round of DT each YGIG.