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-
HOME WOD 20 Workout
WARM UP
10 Min cardio warm up.STRENGTH/SKILL
Friday pumpin !EMOM 35min
- 10 bicep curls
- 20 glute bridges
- 15 Delt fliys ( change front - side - rear delt flys)
- 20 calf raises
- 20 floor press
Yea baby....!
COOL DOWN
10 min calm relaxed breathing. Lie flat on back. then stretch calfs and biceps and chest. foam roll whole body.
-
Extra Credit 04-10-2023 Workout
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 8-12 SLOW Rower Hamstring Curls
MIN 2 - :25/:25 Side Plank Hold
MIN 3 - :45 Child's Pose -
ETM 12 min Deadlift Strength
ETM 12 min (every third minute)
Deadlift x 3 (vara 2 - 3 vikassa sarjassa) -
Tuesday Cool down Workout
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1-2 min pigeon pose strech (each side) -
-
Gymnastics + strength + conditioning Strength
170 min
Warm up + COS 25 min1.HSW
- 15 m2.BCTB
- BFLY x 35
- KS+BCTB 4 x 5+5
- BCTB+hollow 8 x 1
- BCTB+BFLY 2 x 1*3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
- 4 3 3 3B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
- 10 kg plates 1 x 5
- No def. 2 x 54.Front squat
A. Build to max set of 3 for the dayB. 4 x 3 @ 90% of today's max
5.Metcon
A. Every 4 minutes for 4 rounds:
16 DB Snatches (unbroken) - 15 kg
200 m Row
- Go hard every round, but faster each round!
- Times: 1.31, 1.27, 1.25, 1.216.Accessory
A. 4 sets:
10 Ring face pull
15 DB Lateral raises - 10 10 10 10 lbs -
Monday Warm up Workout
-
Lördag 15/2 2020 Workout
-
-