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-
Sunday Workout
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24.1.2022 10 cal + 3x10 Workout
10 cal assault bike
3x10 hylje
10 cal assault bike
3x10 punnerrus
10 cal assault bike
3x10 vatsalihas
10 cal assault bike
3x10 penkkipunnerrus
10 cal assault bike
3x10 selkälihas
10 cal assault bike
3x10 hauiskääntö
10 cal assault bike
3x10 boksidippi
10 cal assault bike -
EASY: Kettlebell & bodyweight intervals Workout
E2:30 x10, alt. between a & b:
a) 16-20 russian kbs - 12-16 air squat - 8-12 sit up
b) 16-20 alt. kb clean - 12-16 jumping split squat - 4-6 + 4-6 single leg v-up / 8-12 tuck upTarget: Work ~90s / interval. Overall ~70% effort.
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HS skills Workout
-wall climb
- handstand seinällä/boxilla
- painonsiirrot käsillä seisonnassa
- olkapääkosketukset
- kiekon päälle askellukset -
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Weightlifting Workout
A:
Skill Primer
Tall Clean, Pause Split Jerk & Press from Split (5-8 sets x 2+2+3 / 0:03 pause in the dip)B:
Power Position Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-70%) -
Tuesday Cool down Workout
2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1.5-2 min banded scalene strech R/L
10 cat cow strech -
Extra Credit 11-09-2022 Workout
Plate Egyptian Shoulder Rotation
3 x 8 each. Rest 60s.
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- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold) -
Pause Bench Press 5-5-5 Strength
Bench Press:
3x 5 reps (2 sec pause at the bottom)
max 60% of 1RM Bench Press