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-
Midline Mash Workout
5RFQ
5 SL Glute Bridges
30 Sec Side Plank (R)
7 Double KB Cleans
30 Sec Side Plank (L)
9 GHD Sit Ups
Rest 1 Minute -
SEAN CHILLI SPECIAL - DISHED BY TOPAZ Workout
MVMT PREP
What hurts??
Hinge
Tspine MOB
Upper Push/Pull mechanics
Dancing??
10 MINSSTATION 1 - AMRAP
TRAP BAR DL
TRAP BAR FARMERS CARRY
1 DL , 2 DL , 3 DL ...
1 LAP , 2 LAPS , 3 LAPS ...STATION 2 - PRYAMID
TRX SEE SAW
TRX KNEE INS
TRX ROW - TRI EXT
10, 15, 20, 25 back downSTATION 3 - FOR TIME
SKI
GOB SQ (30/55)
300m / 200m / 100m
30 / 20 / 10STATION 4 - EMOM
8 or 10 reps (which ever you can maintain the whole 8 mins) EMOM
KB swing (30 - 55)
Jump SQ
Cond. PU8 mins ON at Each station 2 mins off
40 mins -
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TEmpo Trial Workout
Choose one:
Swim: 1000 @ 95% of last 800 TT
Bike: 20M @ 85% of 10M TT pace
Run: 10M TT -
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10.11.2017 Pe Jatkoryhmä SQ/DL Dynamic Effort Workout
Maastaveto 6x1x70%
Kyykky 2x4 ("normaali kyykky", ei box)
Työntöveto / Korkeaveto 3x4
Reverse crunch´es 3x max -
14.11.2017 Ti Jatkoryhmä SQ/DL Max Effort Workout
Pukkiveto max1 (painot noin 15cm irti lattiasta)
ReverseHyper 5x6-12
Voimapyörä 3x12-20 -
7.11.2017 Ti Jatkoryhmä SQ/DL Max Effort Workout
Pukkiveto max1 (painot noin 10cm irti lattiasta)
ReverseHyper 5x6-12
Voimapyörä 3x12-20 -
All Out part 2. Workout
5 rounds
Work time: 10 sec
Rest time: 50 secA. Thurster (heavy)
B. Bar over burpee
C. Ski cal