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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Total workouts of the week Workout
Rest day, total workouts of the week 7 hours, x 5
Deload weekStrength & conditioning
Metcon x 2
Aerobic work x 4 - 220 min
Upper body strength x 1
Squat -Gymnastics
MU - 15
BMU - 15
BFLY -
BCTB -
HSW -Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2650 -
Conditioning Workout
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Ke 2.6.2021 penkki: kevyt Workout
Vinopenkki käsipainoilla 5x20-30
Kyykky 3x10x60%
Takaolkapää-soutu 3x30
Ojentajat kumpparillä yhdellä kädellä 5x15 / käsi
SitUps 100 toistoa AFAP
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Bench press 5rm Strength
A: Bench Press 3x5
B: Strict Pull ups 3x10
C: Seated Shoulder press 1xMax
D: SBRG lat pull downs 3x10
E: OH triceps extensions 1xMax -
Gymnastics + strength + conditioning Workout
170 min
1.SHPSU
- Abmat + 5 kg plate - 4 x 5 reps2.MU
- Drills
- 15 x 13.Metcon
A. 4 RFT:
18 cal AB
12 double DB PP 2 x 12.5 kg
12 pull up
Rest 2 min between rounds
Times: 3.22, 3.13, 2.56, 2.48B. EMOM16:
1) 14 cal ski
2) 10 DB snatch 15 kg4.Strength
3 rounds for quality:
15 Strict (band assisted) pull ups - green band
15 Strict (box assisted) handstand push ups - knees on box
Rest 2 minutes between rounds