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-
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps -
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Aerobic work + core Workout
90 min
1.Aerobic work
A. For 60 min / 2 rounds of:
10 min row
10 min bike
10 min crosstrainer
125/1482.Core
A. 3 rounds of:
15 curl up w/2 sec. hold at top
20 s. side plank hold
20 bird dogB. 3 rounds of:
20 hollow rock
20 leg raises
40 side heel touches -
Marcello's Workout
10 min AMRAP:
- 10 push presses, 50 kg/35 kg
- 10 kb swings, 24 kg/16 kg
- 10 box jumps, 60 cm/50 cm -
JOULUKUUN AUKIOLOAJAT! Workout
Muistutuksena että boxi on suljettu 24.12, 25.12 & 26.12 (omatoimitreeni sallittua)
Uuden vuoden aattona boxi auki klo.14-16!!!
(Eli EI 16-18 niin kuin aikaisemmin ilmoitettiin)Loppiaisena (6.1.2016) boxi auki klo.14-16!!!
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Warm up Workout
5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold -
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This is SPARTA! Workout
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Body Armor Workout
A. 3x8: Alternating DB Snatch
B. 3x8: Romanian Deadlift
C. 1 Round:
3 Sets: :30 Seconds On, :30 Seconds Off - GHD Sit-Ups
2 Sets: :30 Seconds On, :30 Seconds Off - Hip Extensions
1 Set: 1:00 On - GHD Sit-ups -
Conditioning 2 Workout
A. EMOM x 8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes
B. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20