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-
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Onsdag 17/4 2019 Workout
A: E2M for 12 minutes (3 sets):
1: Dumbbell Walking Lunges x 20
2: Strict HSPU 1xMax setB: 5min amrap
20 Mountain Climbers
10 Air Squats
Rest 60 seconds,
5min amrap
5 Renegade rows(L+R=1rep)
10 Jumping Lunges
Rest 60 seconds,
5min amrap
10 Sit ups
10 Push-Ups -
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mobility & CORE Workout
hip & spine mobility
superset, 4x
8/8 russian twist
3/3 KB windmill4rnds of:
10/10m unilateral KB bottom up walk
8/8 side plank rotations
10/10m unilateral KB front rack march
8/8 KB teapot -
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Gymnastics + conditioning Workout
120 min
WU 15 min
1.GS
A. Bfly/bfly CTB for 40 min
- Bfly x 20 reps
- Bfly pull ups, building height up each set, total of 50 repsB. HSPU Capacity:
For time:
30 Kipping HSPU
Time: 5.30, 10 x 3C. Rope climb practice for 15 min
2.Conditioning
A. 3 rounds for time w/ a partner:
300 m Run
6 Rope climbs
30 Partner wall balls
30 Box jump overs
Time: 16.073.Accessory
A. 3 sets:
10+10 s Hip flexion lift off hold
15+15 s Single leg glute bridge hold -
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Rest Day! Workout
Lepopäivän hommia eli väliinjänyt treenit taikka huoltavia toimenpiteitä.
17:00 takaketjun huoltoa.