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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Gymnastics + aerobic work Workout
110 min
Warm up for 15 min1.BCTB
- Bfly x 25
- BCTB x 35 (singles)2.Aerobic work
For 45 min:
1000 m Bike
Then 3 rounds of:
5 KB Jefferson's curls - 8
5+5 KB Bottom up press - 6 kg
20+20 side plank
Then:
500 m Ski-erg
3 rounds -
Back Rehab 1 Workout
5 Rounds
12 cal bike
12 floor press (50lb DB)
12 Reverse Lunges
12 weighted Dead Bugs
1 min rest -
FUNCTIONAL 29.1.2022 Workout
EMOM 15
1. cal erg
2. target burpee
3. wall ball→ start with 6, 8 or 10 reps, add one rep to each movement every round.
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Hikikarpaloita ja hauista Workout
A.
3 sets:
25 Wallball
10 BMU (strict pull-up)
25 Wallball
5 Squat clean (60kg)
1:1 restB.
4 sets:
1. 10+10 tricep pull (lateral/banded)
2. "21´s" Bicep curl (20kg)
3. 15 tricep pull down (banded)
4. 10+10 DB bicep curl -
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Total workouts of the week Workout
Rest day, total workouts of the week 10 hours, x 6
Deload weekStrength & conditioning
Metcon x 1
Aerobic work x 4 - 190 min
Upper body strength x 1
Squat - 825 kgGymnastics
MU - 60
BMU - 20
BFLY - 25
BCTB - 35
HSW -Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 55 min
Avg. 2700 kcal/day
