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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UB Thrusters Workout
For time:
20-15-10-5 Unbroken* Thrusters 43/29 kg
1 Rope Climbs after each set 15 feet (457 cm)
Rest 1 min in between roundsTimecap: 15min
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Back squat wendler 3+ Strength
A: Back squat 3-3-3+
B: Clean pull from knees 2-2-2-2
C: Lat pull downs 3set -
Upper body bodybuilding Strength
A: Bench Press pyramid 5-3-1-3-1-3-5
B: Shoulder press 3set
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Lat pull rows 2set
F: rope triceps push downs 1xMax -
Erg, squats and presses Workout
15 MIN
- 30 sec Erg @85%
- 1/2/3/4/5…. Squats 2x24kg kb in front rack
- 1/2/3/4/5…. Push presses 2x24kg kb
score is amount of reps performed - 10 sec Erg=1 rep
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23.6.22 painonnosto Strength
1.) Tempaus kiekoille 4×5 kevyt/korottaen
2.) Rinnalleveto korokkeelta/kiekoilta 4×5
3.) 3×
A.1) istumaan nousu lisäpainolla ×10
A.2) Russian twist x10
A.3) Askelkyykky kävely ×10 raskas paino -
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30.5.2024 Warmup Workout
Warm-up
10:00 BikeErg @ easy
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2 Rounds – BikeErg
2:30 @ FTP20 pace
0:30 @ hard pace (MAP 5*)
2:00 @ very easy pace- FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace
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Barbell assisted pull ups Strength
Jalat maassa ristissä tangon alla / boksilla oman tason mukaan.
Hyvä harjoitus ensimmäisten leuanvetojen vielä uupuessa!