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-
Torstai 13.7.23 BASIC Workout
Warm Up
2 rounds
1:30 cardio machine
6 lunge elbow to floor strech
6 inch worm with push ups
:20 Side Plank Hold's R/L
6+6 half kneeling press
6+6 single arm front rack squatStrenght
Push Press 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwnFront Squat 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwnAccessory Work/Metcon
3-4 sets
1 min single unders / max double unders
12-16 weighted box step ups to 50cm (dumbbells on farmers hold) each side
8-12 hardened ring row
alt time with partner full round -
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Strength 22.11 pt 2 Strength
Front Squats: 4 sets x 5 reps
Romanian Deadlifts: 3 sets x 8 reps
Bulgarian Split Squats: 3 sets x 10 reps (each leg)
Plank: 3 sets x 30 seconds -
17.6.2023 Workout
EILINEN
tai
LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta
tai
LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi
tai
PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min -
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Ring Muscle-ups Workout
AMRAP 2-2-2-3:
350/300 m Ski Erg
Max Ring Muscle-ups [until 30reps]Rest 1min Between Sets
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Push, pull, crunch Workout
12 min 4 rounds (emom)
1: 20 s bench press (db) + 20 s butterfly chest press (db)
2. 20 s ring row + 20 s ring row & hold 3 s
3. Optional ab crunch 40 s
