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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Gymnastics Workout
90 min
Warm up for 15 min + 10 m HSW
1.Gymnastics
A. MU practice
- RS
- HTR
- TWB
- MU 16 x 1
- Total of 16 MUB. RMU strength:
Every minute on the minute for 12 minutes:
1) Top of dip hold - 15 s.
2) Bottom of dip hold - 15 s.
3) Chest to rings hold - 15 s.
4) RestC. BMU Strength:
2 sets:
- 10 Hollow body lat pull down
- 10 Supine hollow to arch
- 10 Scap pull ups -
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Aerobic work Workout
Aerobic work for 65 min
Walk 5 min
Run 51 min, 8 km, 6.22/5.06 min/km, 145/162
Walk 9 min
Total 9.6 km, 6.46 min/km, 138/164 -
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Trail Blazer Workout
3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push PressesBarbell - 50/35kg
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Gymnastics + strength + conditioning Strength
135 min
Warm up for 20 min
- 30 bfly
- 20 HSPU1.GS
A. HSW 5 min
- 5 m.
B. MU 50 min
- RS
- TWB
- HTR
- 2 S + MU 7 x 1
- 1 S + MU 4 x 1
- Total of 11 MU2.Strength
A. Strict chin up - 5 RM3.Conditioning
A. Every 4 minutes for 5 rounds:
10 cal Assault bike
- 15 15 15 14 15 s.4.Accessory
A. 3 rounds:
5+5 Quadruped shoulder CAR
5 Scap push ups straight into
5 m Seal walk
300 m easy Ski-erg -
11.5 Pontuksen treeni ohjelma Workout
- kahvakuula kävely 32kg -soutu 5x 250m
- hyppynaru, ilmakyykyt, käsipainot kattoon ja lattiaan.