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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March 17th, 2011 Workout
6 minutes Airdyne cycling
5x10 seated row, 19kg (last one with 26kg)
5x10 rack pull, 30kg
5 rounds of:
10x goblet squat, holding 16kg kettlebell
10x each arm; landmine
30s pushup position, followed by max. pushups (I got to 10)
30s rope battle
60s airdyne cycling at 60rpm -
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3 Rounds - run, power clean, wall ball, kb Workout
3 Rounds
- 200 mt run
- 200 mt run (backwards)
- 15 power clean 95/65
- 20 wall ball 20/14
- 15 kb swings 55/35
*if you stop or perform a bad "ROM", 5 burpees as penalty
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06062014 Strength
Total 95min
A. Warm up & skill work
1000m row, 3 rounds: 20 abs, 20 backs, mobility
Barbell techniques
B.Olympic
6x2 clean
6x2 split jerk from the rack
C. Strength
Front squat, Wendler week 3
D. Sprint running
Sprint & running technique
5x60m -
Competitor 07062014 Strength
Total 105min
A. Warm up: 3 rounds
5 high box jumps
5+5 side throws
5 HSPU
B. Gymnastics: 10 min of weakness training - kipping pull-ups
C. Olympics
10 min to establish 2 RM hang snatch 27,5kg
10min to establish 3 RM clean 42,5kg
D. Strength: weighted pull up 3x3 + ME chin ups: 8
E. Metcon "Fran"
21-15-9
Thruster 30kg
Pull ups
F. Post workout
1000m row -
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Running speed & technique Workout
Total 75min
Warm up: running, core, mobility
Hurdle walks: straight, hands in the air, turn the leg on top of hurdle
Hurdle jumps, 3x5 hurdles
Technique drills: polvennosto-, pakara-, saksi- ja kuopaisujuoksut
Speed: 5x60m
Cool down