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-
triplet of: weighted back extensions x 10, dumbell front squat x 10, :20 L sit hang Workout
Perform 5-8 sets of the following triplet:
weighted back extensions x 10 (Full ROM slow and steady)
dumbbell front squat x 10
:20 second holds of L-sit from pullup bar -
23.10.2017-29.10.2017 Perusryhmä -KEVYT VIIKKO- Workout
Tämä vk on perusryhmällä kevyt/lepo eli ei ohjelmoituja treenejä. Varaa aika normaalisti WODconnectin kautta niin keksitään jotain :) Eli tarkoittaa enemmän huomion kiinnittämistä alkulämpörutiineihin, tekniikkaan ym. Muuten käy hierojalla, tee lihashuoltoa, kevyttä aerobista yms. Ma 30.10 alkaen treenit ohjelmoidaan ke 6.12 salikisat silmällä pitäen!
Kisoista tarkempaa infoa lähempänä ajankohtaa.
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Airborne Workout
20min run at easy pace w/ either 10 jump squats or 10 jump tuck squats EMOM (every minute on the minute) until you complete 20min of easy running.
Workout Details: You must complete 20 minutes of running. The run pace is performed at a low intensity/conversational intensity. Targeting a heart rate not to exceed 180 minus your age. During your 20min run, you are to perform either 10 jump squats or 10 jump tuck squats EMOM. As example, start workout, run 60sec, perform squats or jumps, run until minute 2, perform squats or jumps, repeat until you complete 20min of running.
Jump Squats: Begin with feet slightly wider than shoulder width and hands behind head. Squat to quarter depth, explosively jump straight up, land fully on both feet with hips back and chest and head up. Focus on landing properly for each rep.
Jump Tuck Squats: Perform same as jump squat except tuck feet under hips while feet are off the ground.
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Tosh Workout
CFE intervals on indoor trainer...
3 x (0.5 mile, 1 mile, 2 mile)
rest as long as it took to complete the interval0.5 mile: 1:40, 3:35, 7:21
1 mile: 1:50, 3:36, 7:30
2 mile: 1:55, 3:44, 7:38 -
2/3 Workout
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3-2-11 WOD - Overhead Squat, Burpees, Knees to Elbows Workout
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Push-ups and Pistols Workout
3 handstand push-ups - completed 3 push-ups instead
6 pistols
9 toes to bar - completed 9 knees high8 rounds
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Push-ups, Knees to Elbows, Tuck Jumps Workout
20 push-ups (hands off the floor at the bottom)
20 knees to elbows
20 double-unders (sub with 20 tuck jumps) * completed the tuck jumps5 rounds
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Chipper Workout
25 wall ball 20/14
25 pull-ups
25 front squats 75lb
25 abs
25 SDHP 75lb
25 push-ups
25 KB swings 55/35
25 burpees
25 push press 75lb -