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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Torstai 7.9.23. BASIC Workout
Warm up
2 rounds
1:30 cardio machine
:45 Plank Hold
:45 Squat hold
10m inch worm
12 ring row
4+4 lateral box step ups
8+8 single arm db floor pressStrenght
For Quality and Load
15-12-9-6-3-3-3 reps
Strict Chin Ups + Push Ups
rest 2-3 min bwn sets
On push ups you can go for weighted push ups on lower reps.Every min for 12 minutes
min 1 - Rowing sprint x 20 seconds
min 2 - weighted box step ups x 8-12 reps
min 3 - wall ball shots x 8-12 reps -
Tiistai 5.9.23. BASIC Workout
Warm up
2 rounds
1:30 cardio machine
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
8+8 suitcase deadlift
4 single arm devils pressStrenght
For Quality and Load
15-12-9-6-3-3-3 reps
Kettlebell or Dumbbell Thrusters
rest 2-3 min bwn setsEvery min for 12 minutes
min 1 - Suitcase Deadlifts x 10+10 reps
min 2 - Single arm Devils press x 6-8 reps
min 3 - box jump x 8-12 reps -
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OPTIONAL LONG ENDURANCE Workout
WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEE5MOM
5-8rounds:
400m run- remaining time easy bike
Not too fast, just move!!!
PK 1-2, not too FAST !!!COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE -
3xsquat clean E2MOM until failure: Strength
E2MOM until failure:
• 3 Squat Cleans 40% 1RM *
* Increase weight by 10% each round. -
Niklaksen emom Workout
30 min EMOM. Jokaista liikettä 30-40 sekuntia
1. tiukka leuka
2. käänteinen yleisliike
3. punnerrus
4. boksihyppy
5. askelkyykkyhyppy -
21.12.2023 PK Workout
Warmup
Light Cardio 5 - 10 min
...into 2 Rounds3 Push-Up to Downdog
10 banded GM
5 Baby Makers
3+3 World gratest stretch
10 Elbows Rotations
3 Shoulder Press
3 Front Squat
3 Hang Power Snatch
3 OHS
3 Sots Press -
Weightlifting - Snatch Strength
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