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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1/11/21 Workout
Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grassWRK(24)
WRK 3:00 Rest 1:00 x6
12 single arm dumbbell hang to overhead
6 burpees(tempo-3 seconds on the down portion of the push up)
12 jing jangs(5yd suicide)
6 db upright row(tempo-3 seconds on the down portion of the row)Finisher
1:00 six inch hold
1:00 samson stretch -
Työntö (Treeni 3) Workout
Lämmittely: Rangan rullaus, avaukset kylkimakuulta, lantion ja lonkan avaaminen selin makuulta. Agility: esim tempauksen allemeno/boxijuoksu/burbee/boxihyppy/pallon heitto/kyykkyhyppy...
• Vauhtipunnerrus 30-50%, 4x6, palautus 1-2 min
• Niskan takaa saksiin 40-60% 4x2, palautus 3-5 min
• Työntö saksiin 60-80% 4x1, palautus 3-5 min• Etukyykky stickking pointilla 4x2-3, palautus 3-5 min
• Landmine kahdella potkulla
• Kierto, askel, heitto -
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Gymnastics + aerobic work Workout
120 min
Warm up for 20 min1.BCTB
- BFLY x 50
- BCTB x 30 (singles)2.Aerobic work
For 45 min:
5 min bike
5 min row
Then:
5 scap pull ups
5 scap push up
10 arch rocks
20 hollow rocks
10+10 side plank raises
10+10 single leg hip thrusts -
