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-
10→50→10: BikeErg / SkiErg w/ sit-ups & back extensions Workout
Aikaa vastaan:
- 10cal BikeErg
- 20 istumaannousu
- 10cal SkiErg
- 20 selänojennus
- 20cal BikeErg
- 20 istumaannousu
- 20cal SkiErg
- 20 selänojennus
- 30cal BikeErg
- 20 istumaannousu
- 30cal SkiErg
- 20 selänojennus
- 40cal BikeErg
- 20 istumaannousu
- 40cal SkiErg
- 20 selänojennus
- 50cal BikeErg
- 20 istumaannousu
- 50cal SkiErg
- 20 selänojennus
- 40cal BikeErg
- 20 istumaannousu
- 40cal SkiErg
- 20 selänojennus
- 30cal BikeErg
- 20 istumaannousu
- 30cal SkiErg
- 20 selänojennus
- 20cal BikeErg
- 20 istumaannousu
- 20cal SkiErg
- 20 selänojennus
- 10cal BikeErg
- 20 istumaannousu
- 10cal SkiErg
- 20 selänojennus
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Aikaa vastaan: soutu - BikeErg / SkiErg - BikeErg w/ etunojapunnerrus Workout
Aikaa vastaan:
- 500m soutu
- 6 etunojapunnerrus
- 50cal BikeErg
- 6 etunojapunnerrus
- 400m soutu
- 6 etunojapunnerrus
- 40cal BikeErg
- 6 etunojapunnerrus
- 300m soutu
- 6 etunojapunnerrus
- 30cal BikeErg
- 6 etunojapunnerrus
- 200m soutu
- 6 etunojapunnerrus
- 20cal BikeErg
- 6 etunojapunnerrus
- 100m soutu
- 6 etunojapunnerrus
- 10cal BikeErg
- 6 etunojapunnerrus
- 100m SkiErg
- 6 etunojapunnerrus
- 10cal BikeErg
- 6 etunojapunnerrus
- 200m SkiErg
- 6 etunojapunnerrus
- 20cal BikeErg
- 6 etunojapunnerrus
- 300m SkiErg
- 6 etunojapunnerrus
- 30cal BikeErg
- 6 etunojapunnerrus
- 400m SkiErg
- 6 etunojapunnerrus
- 40cal BikeErg
- 6 etunojapunnerrus
- 500m SkiErg
- 6 etunojapunnerrus
- 50cal BikeErg
- 6 etunojapunnerrus
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Football 7 Strength
A: Back squat 3x5
B: strict HSPU 5x5 @30A1
C1: Leg extensions 2x10
C2: Dips 2xMax
D: OH triceps extensions 2set -
10 min EMOM: Front squat + Puh-up + Air squat Strength
10 min EMOM:
• 2 Front Squats + 5 Push-ups + 10 Air SquatsRecommended weight: 75%1RM
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Endurance Workout
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Total workouts of the week Workout
Rest day, total workouts of the week 13 hours, x 7
Week 3/3Strength & conditioning
Metcon x 2
Aerobic work x 2 - 65 min
Upper body strength x 1
Squat - 1200 kgGymnastics
MU - 80
BMU -
BFLY - 55
BCTB - 70
HSW -Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 40 min
Avg. 2840 kcal/day -
Strength Strength
EMOM 8
Thruster double from floor
- add weight every second set
- start around 70% effort -
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