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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Superkids 10-13 v ja teens 14-16v WOD Workout
Strict muscleup - progressions
-5 x 1 rengas leuanveto niin ylös kun menee, false grip
-5 x 3 superslow turn
-5 x1-2 tempo ring dip
-5 x 10-20 sec ring support hold -
Pete's special Workout
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Deload vecka helkropp Strength
A1: Back squat 5-5-5
A2: Lat pull downs 3set
B1: Bench press 3set
B2: Nordic curls 3x6
C: DB Shoulder flys 3set -
Päivän rapsakat Workout
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Lätt pass Workout
A1: nose 2 Wall handstand hold 3x30sec
A2: SL partial squat hold 3x20sec/ben
B1: 3-5 hang 2 tuck back lever
B2: SL deficit toe raise 3x12/ben +8kg Kb
B3: Pike compressions 3x15
C: Supine SLR x10 -
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OFF-SITE WORKOUT - Running Workout
2 x 5k run for time @80%-90% effort.
10min easy walk between sets.Harjoituksen tarkoitus on kehittää vauhtikestävyyttä juoksussa. Tavoitteena on juosta 2 x 5km 80-90 %:in panoksella, jotta toistettavuus säilyisi. Juoksujen välissä kävellään 10 minuutin ajan.
WARM-UP:
5-10 x 40sec Run, 20sec walk
Then,
1-2 rounds
20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch