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-
13.11. Wod Workout
3x8min amrap
3min rest btwn sets
You Go I Go
1. 3 power clean 60kg + 6 bar over burpee
2. 3 power snatch 50kg + 20 du
3. 8min tabata bike/row/ski -
Crosstraining kestävyys - sunnuntai Workout
LÄMMITTELY
3 kierrosta:
2min ergo (vaihtuva)
5+5 Samsonin venytys
10 kuminauhan pyöräytys edestä taakse ja takaisin
10 pystypunnerrus kuminauhalla
10 kulmasoutu kuminauhalla
HARJOITUS (Peruskestävyys, 60-70%/HR max)
9x3 min vaihtuva ergo, 15s lepo/vaihtoaika
*Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.
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Weightlifting Workout
A: Double hang power snatch+low hang squat snatch
B:Power clean+ squat clean + power jerk+split jerk
C: Clean pull @75 of max clean pull 4x4 -
ACTIVE RECOVERY Workout
For Quality
500m Row
1000m Assault BikeRest 120 seconds
400m Row
800m Assault BikeRest 90 seconds
300m Row
600m Assault BikeRest 60 seconds
200m Row
400m Assault BikeRest 30 seconds
100m Row
200m Assault BikeRest 2:00 minutes and **repeat**
STRENGTH
Every 2:30 minutes x 4
Good Mornings: 10 reps
Start with empty barbell and increase. Fourth round should be a little challenging.
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Conditioning Workout
Every 7 mins x 4 sets
2 rope climb
20 box jump step down @60/50cm
20 push ups on box
20 KB burpee 2x 24/16kg
200m run (4x50m)
Remaining time is rest! -