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-
Cooperin testi info Workout
Kellonaika: klo 10-11
Paikka: Tuusulan Urheilukeskus (rata)
Kilpailukuja, 04300 TUUSULA -
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Ninjat 14-16v taito /voima Strength
Lisäpaino leuanveto renkailla, 5 x 3
Skaalaus: Pito leuanvedon yläasennossa, 3 x 10-20 sek + 2 x 3 negatiivista leukaa renkailla
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Metcon Workout
• For Time:
BB Overhead Squats (40/30Kg) 30 reps
Assault Bike 30 Kcal
BB Overhead Squats (40/30Kg) 20 reps
Assault Bike 20 Kcal
BB Overhead Squats (40/30Kg) 10 reps
Assault Bike 10 Kcal -
Skills Practice Workout
20 Minutes Free Play
Skipping:
Single Skips
Double Under
Single Leg
Crossover
Backwards
Running -
Rintatankoon ja seinäpalloa Workout
Superkids:
9-7-5
-Rintatankoon / leuanveto
-Seinäpallo
-Joka kierroksen välissä 10 x painon siirtoa levypainolle boxikäsilläseisonnassaNinjat:
15-12-9
-Rinta tankoon
-Seinäpallonheitto
Joka kierroksen välissä
10 m käsilläkävelyä / 10 x painonsiirto levypainolle -
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Warmup Workout
3 Sets
10 Dumbbell Side Plank Rotations/side
4 Complexes (Cross Body Dumbbell Muscle Snatch + Single Arm Dumbbel Push Jerk) per arm
5 Depth Over Box Jumps (drop from 6" plates) -
Backsquat + Ropeclimbs Strength
6 Rounds - Strength work
4-6 reps of Back or Frontsquat
4 reps of Ropeclimbs (No feet allowed, use your hands)Extra work:
75 Wallball - For time
(Try to go unbroken)30 Slow Situps on an Abmat
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