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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Saturday Whole Workout Workout
Warm Up
3 rounds
1:00 row (increase pace each round)
5 inch worm with push up
5 up downs (burpee without push up)
10 alt leg v-ups
5 jumping pull ups
:30 Active Bar Hang
:30 HS HoldMetcon
For time
30-20-10 reps
Calories Row (women calories 24-16-8)
Burpee over rower (steady pace, not going all out, step up tactic)rest 1:1
For TIme
30-20-10 reps
Calories Row (women calories 24-16-8)
Kipping HSPU (HSPU's should be done in mostly at 3 sets) so take smart breaks in bwn sets. Even if you could go for unbroken
set now its not that time. Make it 20+10 with 20 sec rest bwn for example.Accessory Work
3 sets
6-8 weighted or strict pull ups
rest 15-30s
8-12 hardened ring row
rest 15-30s
1+1 Plate around with pinch grip hold (eli pyöritä näppien varassa kierros myötä/vastapäivään hitaasti ja hapota forkkujas
mukavasti. Grippi treeniä. Miehet 10kg ja naiset 5kg tai 10kg levy niin että voi ottaa vähän "sisäkantista" kiinnii. Paino ei niin
oleellinen vaan se että näppivoimaa saadaan haastettua)
rest 2 min bwn sets -
8.7.22 KUNTO Workout
4x AMRAP 5, 2min rest between
AMRAP 5
- 10 A-jumps
- 10 burpees-rest 2min
AMRAP 5
- 10 lunges (with 2x db) 5/leg
- 10 push press-rest 2min
AMRAP 5
- 10 wall ball
- 10 heavy kb swing-rest 2min
AMRAP 5
- 10 toes to bar / knee raises
- 10 box jumps -
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Päivän treeni 24.5 Workout
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Team 1776 Workout
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Upper body bodybuilding Strength
A: Bench Press pyramid 5-3-1-3-1-3-5
B: Shoulder press 3set
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Lat pull rows 2set
F: rope triceps push downs 1xMax -
Erg, squats and presses Workout
15 MIN
- 30 sec Erg @85%
- 1/2/3/4/5…. Squats 2x24kg kb in front rack
- 1/2/3/4/5…. Push presses 2x24kg kb
score is amount of reps performed - 10 sec Erg=1 rep
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Extra Credit 04-07-2021 Workout
- Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
- Hip IR Pails/Rails