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-
Gymnastics + conditioning Workout
110 min
Warm up for 20 min1.MU
- Drills
- MU 16x12.Strength
3 sets:
8+8 single arm DB row - 15 20 20 kg
10+10 seated strict DB press - 10 10 10 kg
5 STTB3.Aerobic work
25 min easy bike
Avg. HR 121 -
Shoulder press 8x5 Strength
A: Shoulder press 8x5 @65%
B1: BB transversal incline rows 3x12
B2: Dips 3x6
C1: lat pull downs 2x5
C2: wide elevated push ups 2x20
C3: DB shoulder flys 2x10 -
"Omatoiminen WOD" Workout
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Total workouts of the week Workout
Rest day, total workouts of the week 8 hours, x 5
Deload weekStrength & conditioning
Metcon x 1
Aerobic work x 4 - 165 min
Upper body strength x 2
Squat -Gymnastics
MU - 40
BMU -
BFLY - 30
BCTB - 30
HSW -Recovery
Sleep, 8+ hrs/week - 6
Avg. time to bed - 22:40
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2750 -
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