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-
Muscle & Power, CORE Workout
3 rounds of:
10 MB over shoulders
10+10 DB side bends
10 alternating DB snatches
10+10 Side plank crunches
Rest -
Conditiong Workout
Partner workout
AMRAP 10 min. (switch after full rounds)
3 wall walks
6 toes to bar
9 calories bike/row/skiREST 3 min.
AMRAP 10 min. (switch after full rounds)
3 devil’s press
6 box jump overs
9 calories bike/row/skiREST 3 min.
AMRAP 10 min. (switch after full rounds)
3 DB renegade row + push ups
6 DB thrusters
9 calories bike/row/skiGoal: 6+ rounds each AMRAP
Rx: 2x22,5/15 kg; 60/50 cm -
Chelsea Workout
EMOM 30
5 Pull-ups
10 Push-ups
15 Squats
Tips and Strategy
This workout is all about balance: You’ve got to find the perfect pace where you can get all of the work done in under 1 minute without ever “redlining”–going so hard that you hit a wall you can’t come back from. Go slow in the first round and aim to have the same amount of rest each subsequent round (for example 10 or 20 seconds of rest) for the entire workout.
Intended Stimulus
“Chelsea” is meant to feel both mentally and physically exhausting. You’re up against the ticking clock for 30 minutes. If you scale “Chelsea,” make sure you scale it to where you “work” for approximately 40-50 out of the 60 seconds for each minute; the best part of this workout is the (brutal) fact that you barely make the interval happen in the 1 minute cap.
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Ildmar 6.12 - Independence Day Workout
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8.6.2023 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 minTAI
OHS & FRONT RACK MOBILITY
Peruslämpöä 5-10min (soutu, pyöräily, kelkka), SUKKASILLAAN :)8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin
12 KNEELING THORACIC ROTATION *kontallaan
ACTIVATION
40sec TRICEPS STRETCH rack/wall, video
15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video
10 LATS STRETCH with band, video
40sec DEEP SQUAT STRETCH with plate, video
COMPINATION
12 OH DUCK WALK, keppi/levypaino/tanko
8 MUSCLE CLEAN, keppi/tanko
10 FRONT SQUAT
LIIKKEIDEN VIDEOT
- 12 KNEELING THORACIC ROTATION *kontallaan
ACTIVATION
- 40sec TRICEPS STRETCH rack/wall, video 0:18
- 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video
- 10 LATS STRETCH with band, video
- 40sec DEEP SQUAT STRETCH with plate, video
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MAYFLY PRO TRACK Workout
A,
Tempo Back Squat 7-7-7Use the heaviest weight you can for each set.
Rest as needed between sets.3 secs down and up.
B,
For time:
25 Box Jump Overs, 60/50cm
5 Back Squats, 143kg/93kg
20 Box Jump Overs
4 Back Squats,
15 Box Jump Overs,
3 Back Squats,
10 Box Jump Overs,
2 Back Squats,
5 Box Jump Overs,
1 Back Squat,Goal
Sub 9 minsC,
For quality:
3x 12 Ring Walk Outs
3x 10 L/10 R Paloff Press, pick load -
8.6.2024 Juoksu Workout
Alkuverryttely 800m hölkkää + venyttelyt + 400m tavoite vauhdilla.
1800m tavoite vauhdilla.
Lepo 5 minuuttia.
1200m tavoite vauhdilla.
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Mobility & CORE Workout
Lumbar spine + hip mobility
4rnds for quality 5 KB goblet forward leaning w. wall ball between knees
5/5 bent over KB figure 8s
8 glute bridge w. KB on hipsbanded hip raise in Z seat 3x8/8 band around hips
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26.1.2023 snatch & clean & jerk & pull Workout
WARM UP + TECHNIQUE 10-15min
SNATCH + NINJA SNATCH + OHS
4[1+1+3]@light weight pal 2min
CLEAN HIGH PULL + CLEAN + FRONT SQUAT *pull full foot
5[1+2+2]@up to moderate weight pal 2min--
SPLIT JERK *rack
5x3@up to moderate weight pal 2min
3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull full foot
3-4[2+1]@+5kg today best jerk pal 2min