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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4-19-17 Workout
Warm Up
Stretch
200 M Run
100 Jump Rope
100 Ab RepsMuscle
Pull Up x 3 in between every set of:
21-15-9
Inverted Swiss Row
Lat Pull Down
Reverse FlyMetcon
A)
3-3-3-3-3
SnatchB)
21-15-9
Wall Balls
Kettlebell SwingsBoot Camp
A)
Max Effort Complex: 2 Rounds
1- Ring Dip
2- Close Grip Swiss Press
3- Push Down
4- Rope Skull PressB)
21-15-9
Wall Balls
Kettlebell SwingsC)
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Superkids 10-13 v WOD Workout
4 kierrosta
10 DB box over burpee
8 strict leg raise
6 chest to bar pull up -
Accessory wod Workout
5 sets:
8-10/leg Single Leg Romanian Deadlifts Holding DBs in each hand @ 2121 tempo
Accumulate 1:00 Wall Facing Handstand hold* Maintain a hollow body with only your toes touching the wall
15 Ab mat sit ups holding a plate overhe
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Endurance Workout
45 Min Fartlek of:
Run @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 100, 200 o 400 m -
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4.9.2017 Ma Jatkoryhmä Bench Max Effort Workout
Football bar penkki 3x6-10 (leveä ote)
Pendlay Row 5x4-6
Takaolk käsipainolla 3-5 sarjaa (yhdellä kädellä) -
Warm-Up Workout
Track WU, 2 lanes
Dynamic High knees, kicks, lunges, squats etc
3 types of crawls
Lateral plank walks
Fast feet
Broad Jump
8-10min