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-
CFKN nuoret Workout
Alkulämmittely ja mobility
Harjoitellaan painonnostoa kepillä tai tangolla
30 20 10
Hyppis
Kyykky
RengassoutuLoppuvenyttelyt
-
Gymnastic strength Workout
Complex 2 stations
4 sets
2 Russian Dips
https://vimeo.com/177465931
3 Strict Ring Musle-ups https://vimeo.com/162485846 -
-
Watti EMOM Workout
30 min EMOM
1. min. 30 sec assaultbike, 60 % of max watts, 30 sec rest
2. min. 12-14 toes to bar, aim to kipping, add 1 rep to the previous week's workout
3. min 30 sec rower/skierg, 60 % of max watts, 30 sec rest
4. min 14-22 pistol squats, alternate legs, add 1 rep for each leg to previous week's workout
5. min rest -
-
Metcon Workout
28 Min E7MOM (ogni 7 min X 4 volte) of:
Assault Bike 15/12 Kcal sprint
Bar Muscle Ups 8 reps
BB Power Snatch (60/40Kg) 8 reps
Assault Bike 15/12 Kcal sprint
Scala eventualmente le reps sui BMU per tenere il passo. -
-
Painonnosto, työntö 2 Workout
Aktivaatiot
Tall jerk x 2 x 3 sarjaa, A. ja B. kolme sarjaa
A1. käyntiasennosta pidempi askel
A2. päkiöiltä, tanko otsan korkeudellaLiikkeet
B1. Ylöstyöntö räkistä x 3 x 3 - 4 sarjaa (vara 1 - 1/2)
B2. Rinnalle veto riipusta + ylöstyöntö saksiin 1 + 2 x 4 sarjaa (vara 1 - 1/2)
C. Takakyykky 1 + 1/4 (2010) x 3 x 3 - 4 sarjaa (vara 2 - 3) NOPEUS -
Power building dag 29 Strength
A: 8min emom
1-3 box jumps
B: Back squat 3 RM
C: Superset x3
C1: Double kb front rack squats x8-12
C2: Singel arm kb high pull x8-12/arm
D: Superset x3
D1: Incline bench press x5
D2: DB powell raise x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax -