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-
-
-
Aikaa vastaan: takakyykky / soutu Workout
Aikaa vastaan:
- 5 takakyykky (N 80kg / M 105kg)
- 1000m soutu
- 6 takakyykky (N 75kg / M 100kg)
- 900m soutu
- 7 takakyykky (N 70kg / M 95kg)
- 800m soutu
- 8 takakyykky (N 65kg / M 90kg)
- 700m soutu
- 9 takakyykky (N 60kg / M 85kg)
- 600m soutu
- 10 takakyykky (N 55kg / M 80kg)
- 500m soutu
- 11 takakyykky (N 50kg / M 75kg)
- 400m soutu
- 12 takakyykky (N 45kg / M 70kg)
- 300m soutu
- 13 takakyykky (N 40kg / M 65kg)
- 200m soutu
- 14 takakyykky (N 35kg / M 60kg)
- 100m soutu
Kyykyt tulisi tehdä UNBROKEN. Skaalaukset sen mukaan.
-
Gymnastic strength Workout
• 5 Min E1/2MOM of:
Strict Handstand Push Ups 3-6 reps
Ogni 0:30 x 10 sets. Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con
Deficit (10/5 cm) più Vest (9/6Kg). Mantieni un range di reps tale da non andare mai ad
esaurimento. -
Assault bike intervals Workout
For time:
3 sets total (15 rounds):
5 Rounds
15cal Hard
5cal Easy
3min Rest btw sets. No rest btw rounds. -
-
-
-
Päivän jalat Workout
3 rounds for quality:
6 goblet squat
8 weighted side squat
10 oh lunges
12 weighted box steps -
Aerobic work + gymnastics + strength Strength
AM: 60 min
A. 5 x 10 min bike, rest 2 min bs.
121/138PM: 105 min
Warm up EMOM12 + 25 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 5 4 4 5 5 8 8
B. Every minute on the minute for 10 minutes:
5 Burpees + 5 Butterfly pull ups
- Done
C. Handstand pushup strength:
3 sets: AMRAP -2 reps 3-5 s eccentric HSPU, kip up
- Rest 60 s-
- 7 7 6 reps2.Strength
A. Push press
15 min to find 1 RM for the dayB. Supine shoulder extensions 3 x 10
- 2 3 3 kg