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-
For time: Workout
For time:
21-15-9
row
skiTarget under 6min, Cap 8min.
Viikon ainut korkeamman sykkeen harjoitus, voit halutessasi mennä selkeästi kovaa, mikäli kaipaat lepoa peissaa rauhallisemmin läpi ilman Time cappia. -
Muscle & Power, Joker Workout
-
CONDITIONING Workout
EMOM x12 (4 rounds)
1) 10 Double KB Snatch (from
floor)
2) 10m Front Rack Walking Lunge
3) 8-12 TTB
Overall RPE 3 to 4, not all out. -
20221010 Workout
WOD 20221010
Warm up:
50 jumping jacks
3 rounds of:
10 SDHP
10 push ups
10 thrustersWOD:
FOR TIME
30 HSPU
30 BuRPEES
30 PULL uPS
PARTITION WORK IN ANY WAYTIME CAP 8 MINUTES
Finisher:
3 rounds of:
20 Push-ups
20 Step-up
40 Heavy bag punches
20 Mountain climbers
Rest 60 secs between roundsCool Down:
Stretching movements
Hydrate
Recovery -
OPTIONAL ENDURANCE Workout
EMOM x 15-25 (3-5rounds)
1) bike (easy pace)
2) 5-10 hspu Scale up --> Deficit
3) bike (easy pace)
4) 1-3 rope climb Scale up --> Legless
5) REST
(Pyri pitämään sykkeet hallinnassa, peissaa pyörällä. Keskiarvo sykkeet PK2 alueella.) -
Easy pace Endurance Workout
E6MOM x 4-6
8 box jump over
6 power clean @60/40kg ( drop& go )
8 box jump over
3-6 bmu Scaled pull up
*remaining time easy pace bikekeskiarvo sykkeet PK2 alueella. Uskalla mennä pyörällä riittävän rauhassa/ palautellen
-
Bench press wendler 1+ Strength
A: Bench Press 5-3-1+
B: Incline db Bench press 3x6
C: DB Shoulder flys 3x12
D: Triceps 4set -
Push Press into Split Jerk Strength
Push Press into Split Jerk 3x5
@40-50%
Rest as needed between. RPE
2-3
Target: fast elbows, full
extension of the hips -
-
