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-
Bike, løb og snatches Workout
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HSPUFokus Workout
A: Hspu 5x5 @30A1
B1: Lat pull downs 3set
B2: Floor press 3set
C: SA Cable triceps push downs 1set -
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Warm up, WOD and cool down Workout
3 rounds
10/8 cal bike or row
10 good morning
10 DB push pressSpend 8:00 warming up pull-ups thrusters.
EMOM x 15
Min 1: 10 burpees
Min 2: 10 pull-ups
Min 3: 10 thrusters 95/65Cool down
5 rounds
1:00 easy row or bike
Farmers carry up and down gym (lightweight) -
Warm up and strength Workout
3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press4 rounds for quality
20 barbell curls
15 tricep extensions with DB
10 strict press
1:00 plank -
Strict press pyramid #masu Strength
Strict press
10-9-8-7-6-5-4-3-2-1
Increase weight for every round -
Every 5 min x 3 Workout
Every 5 min x 3 (total 15 min)
12 toes to bar
10 box jump 50/60cm
8 push press 60/40kg
6 devils press 25/16kg
20 cal ergo -
Deadlift Strength
5 sets of 5 Deadlift
Set 1: @65%
Set 2: @70%
Set 3: @75%
Set 4-5: @80%
- Rest 2min btw sets -
erg cals Workout
5 Rounds
1) Ski Erg (15 Seconds)
-Max Effort - As Many Calories As Possible2) Ski Erg (45 Seconds)
-Active Recovery - Slow, Continuous Movement (No Stopping)*No rest between reps or rounds
*Total Time: 5 minutes -
PT Group TI 24.10 klo 10 & 18.30 Workout
LÄMMITTELY
Liikeyhdistelmiä
Lankku - AKK - jalan vienti yli
Lankku - askel eteen - lisko
Pöytänosto - kissa/konttausasento - ristikkäisten raajojen nosto
90/90 kurotus eteen - takajalan nosto eteen & takareiden venytysVOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan maveCIRCUIT
2-3 x 30s./20s.
1. Köydet
2. Hiihto/soutu/pyörä
3. Burpee
4. Wall ball / Thruster slam ball