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-
Tuesday Warm up Workout
Warm Up
3 rounds
1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds -
Monday Cool down Workout
2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1+1 min pigeon pose strech -
Warm up and strength Workout
3:00 easy bike row or run
10 passthroughs
10 Empty barbell bent over rowSuperset
E2MOM x 5
10 bent over row @ 50% 1RM
20 weighted sit ups -
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Monday Warm up Workout
Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then
With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance -
Hang power snatches + OHS Workout
Lift 10x every 90sec
A) 3 hang power snatch + 3 box jumps
B) 5 overheadsquats -
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Extra Credit 30-03-2024 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch-Rest as Needed b/t Sets-
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6.7.2021 Workout
EILINEN tai
esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt