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-
“Aerobic capacity” Workout
Friday 20th April 2018
“Aerobic capacity”
3 sets :
200 fast pace, 400 easy pace,
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150 fast pace, 300 easy pace,
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100 fast pace ,200 easy pace,
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50 fast pace, 100 easy paceRest 3 mins
Your fast pace should equal your
2k Pr +5secs/500 mYour easy pace should equal your
2k Pr pace no more then 30 secs/ 500 m
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7 rounds of: 3 KB around the head and back standing, then around and back in front lunge position, alt. legs for 3 sets, 8 Good Mornings with bar on back Workout
7 rounds of:
KB Around the head and back x 3 then in front lunge do same around and back for each leg forward x 3
Good Mornings with weighted bar on back for 8 reps -
Monday 5/11/12 Workout
Focus:
Front Squats 5 X 6-8 reps @ 50kg? (can't exactly remember. Should have written it down)
Body weight dips 5 X maxMetcon:
15 Toes to bar
Sprint
30 Kettle bell swings @ 16KgDone: 5:11
Hollow Body ROck tabata
Bridge tabata -
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Askelkyykkää ja muuta Workout
12min AMRAP
30 askelta askelkyykkykävelyä
15 istumaannousua
10 etunojapunnerrusta -
COREFIT 14082015 Workout
EMOM 25 min_
25:00-20:00 min:
- 20 sit-ups.
- 10 Back hollow rocks.
20:00-15:00 min:
- 30 sec superman.
- 10 box jumps.
15:00-10:00 min:
- 20 V-ups.
- 10 Pull ups.
10:00-05:00 min:
- 20 hollow rocks.
- 10 Wall ball shots (9/6 kgs).
05:00-00:00 min:
- 20 back extensions.
- 10 Toes to bar. -
JUMP JUMP JUMP!! Workout
AMRAP 15'
3 ground to overhead @20/15
6 burpees jumping on the plate @20/15
9 box jumps over @30/24