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 work & telinevoimistelukurssi Workout
Aerobic work for 30 min
Row for 30 min
6300m, 2.23.3/500m
avg HR 138Telinevoimistelukurssi, 6. kerta 90 min
Alkuverryttely + taidot permannolla
Liikkuvuus
Nopeusvoimaharjoitus kuntopalloilla, hypy
Harjoitteet nojapuilla, käsinseisonta puolilla -
HSPU biathlon Workout
60 min
Warm upA. HSPU Biathlon
21-15-9 HSPU
400m run > 300m run
200m penalty run each time you break a set > 150m
21 HSPU 5kg plates
15 & 9 HSPU abmat
Results: 9.29, 5.36, 3.43 = 18.49
164/177Rest 5 min, and then:
B.
EMOM for 20 min:
1. min 10 S2OH 35 kg
2. min 10 T2B
3. min 15 KBS 16 kg
4. min rest
166/181 -
Invictus December 30 2014 Strength
105 min
Warm upB.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
Rest as needed
25 35 40 45 47.5 50- Own additional: 3 sets of: Back squat x 10 reps
C.
Three sets of:
Row 1000 Meters
30 Box Jump-Overs (24″/20″)
20 Deadlifts (225/155 lbs) > 60 kg
20 Strict Pull-Ups > 5 strict + 5 kipping
Rest 4 minutes
These sets should not exceed 9 minutes.
Results: 8.58, 8.49, 8.53
162/191D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 > takareisikone
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed -
B Back Squat Waves (Week 1/2) Workout
Set 1: 4 Reps 78%
Set 2: 3 Reps 84%
Set 3: 2 Reps 90%
3 Minutes Rest
Set 4: 4 Reps 84%
Set 5: 3 Reps 90%
Set 6: 2 Reps 96%
3 Minutes Rest
Set 7: 4 Reps 90%
Set 8: 3 Reps 96%
Set 9: 2 Reps 102% -
Telinevoimistelukurssi Workout
90 min
Telinevoimistelukurssi, 5. kerta
Alkuverryttely + liikkuvuus
Keskivartalon hallinta ja voima
Käsilläseisonta
Puolivoltin osaharjoitteet -
Invictus December 23 2014 Workout
105 min
WU & preparation for metcon
A.
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters) row
2 Snatches (155/105 lbs) > 35 kg
3 Thrusters (155/105 lbs) > 35 kg
4 Muscle-Ups > ring dips
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg) > 24 kg
9 Box Jumps (30″/24″)
10 Handstand Push-Ups > abmat
11 Ground to Overhead (155/105 lbs) > 35 kg
12 Man-Makers (55/35 lb DBs) > 30 lb
169/187 -
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C&J Complex Strength
"C&J Complex (60/40)
1x Power Clean
1x Hang Squat Clean
1x Front Squat
1x Split Jerk
2x F.Rack Lunges" -
Home - grinder Workout
Baseline: Pre-SOP and box breathing, then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
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