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-
15.10.2024 BasicWod Strength
Shoulder Press
Build 2RM Start ~70% & Building in 10 Sets.
Go Every 2:30
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22.3.2025 Warmup Workout
1:30/1:00/0:30 of each @ increasing pace
1) SkiErg
2) Air bike
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2 rounds
8 Table top pulses
4 Jefferson curls
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats*
* Hold a 5-10kg plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
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Build to workout weight for barbell movements.
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@ workout weight
12/8 (cal) SkiErg
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5 rounds (each barbell movement once)
3 Thrusters / Power cleans / Overhead squats / Push jerks / Front squats
3 Bar-facing burpees -
Crosstraining kestävyys - tiistai Workout
LÄMMITTELY
3 kierrosta:
2min pyörä/hiihto/soutu
10 GTOH levypainolla
10 ilmakyykky
10 syväkyykyssä käsien kierrot kohti kattoa
10 alaspäin katsova koira + toe tap
HARJOITUS
Peruskestävyys, 60-70%/HR max
6x6min
- Pyörä/hiihto/soutu
- AMRAP: 10 istumaannousu, 10 bear hug kyykky kuntopallolla, 10+10 käsipaino-push press
Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä tempo rauhallisena.
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Advanced Bootcamp Workout
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Gymnastic strength Workout
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19.03.2025 Workout
Bodybuilding
A) Barbell Bent Over Row
E3MOM X61-2: 10 Reps
3-4: 8 Reps
5-6: 6 Reps- 3x Max reps (1-2 RIR) *rest 2min between
C) Strict press BB or DB
- 3x10 *Rest 2min between
D) DB Hammer Curl
- 3-4x 15/15
E) DB Bench Press
- 3-4x 12
*rest 2-3min between
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Core Work Workout
EMOM 12:
1: 40s Side Plank R
2: 40s Side Plank L
3: 40s Forearm Plank
4: 30 KB Russian Twists -