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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Extra Credit 27-08-2021 Workout
Banded Hammer Curls: 3 x 15-20. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom) -
Persikka finisher Workout
3 rounds for quality
2 ohs
4 goblet squat
6 front rack sahat
8 lunges
10 single leg deadlift -
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Oly Workout
Muscle clean
4x 3Power clean + hang power clean + push press
4x 1+1+2Squat clean + jerk
5x 2+1Clean pull
3x 3 -
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Juoksu ja wall ball plus punnerrus -EM12OM Workout
Juokse lenkki, sen jälkeen EMOM 12min:
1) wall ball
2) punnerrus -
24.8.2021 Workout
3 Rnds
20 Pull Apart
12 GHDSU
20 Shoulder Tap
5 + 5 DB Press
5 OHS Narrow Grip
10 + 10 Bandes 8 -
9.8.2025 Press & Row Workout
Alternate A1 / A2
A1. Seated strict press – 3 x 6-8 @ 72+%1RM strict press (2 RIR), Rest 1:00 before A2
A2. KB/DB Seal row – 3 x 8-10 @ RPE 8 (2 RIR), Rest 2:00 before A1
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Saturday Metcon Workout
use moderate pace to start workout and try hold it as long as possible. I think you should lower damper a bit from that you
usually do. Example I use 6 pretty all time , I would go to 5-5.5 on this workout.
SR Pace goal = vetojen määrä per min = lukema oikeassa ylälaidassa tulis olla 22-26 välissä kokoajan, toki alkuun ja loppukirissä
se saa olla ylempänä.Time target sub 40 min for the man and sub 45 mins for ladys!
