Just what the doctor Rx'd Workouts

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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

16.3.2021 Workout

Lepopäivä!

Deload viikko, poislukien Open 21.2.
HOME WORKOUT 260520 #2 Workout

5x8/8 Single arm seated arnold press
- Go by the feeling
- Every set with the same weight
- Rest 1min
"HOME WORKOUT" Workout

A.
2 rds:
12 Air squat
9 Sit ups
6 Push up

2 rds:
6 Squat w/ db/kb
6 Burpee
6 Power snatch

Mobility:
- Lunge complex
- Couch stretch
- Pigeon stretch
- Shoulder pump

B.
For time:
3 rounds:
50 Squat w/ db/kb
40 Burpee over db/kb
30 Hang Power snatch w/ db/kb
Rest 3min...
Omatoimi lämmittely Workout
Acid Bath Workout

500m SkiErg
500m RowErg
1000m BikeErg

7 min tc women
6 min tc men
4 kierrosta 2 pistettä Workout
4 kierrosta
4 min per piste 1 min tauko
1. 12 kyykky, 10 istumaannousu, 6 etunojapunnerrus
2. Soutu, hiihto tai pyörä
kesto 40 min.
Outdoor WOD 2. Sprintti Workout

Sprintti

4 x 60 m, palautus 6 min sprinttien välissä, maksimaalinen suoritus
4 x 100 m, palautus 3 min, submaksimaalinen suoritus

Harjoittelusta infoa
https://www.trainer4you.fi/blogi/kestavyytta-eri-tehoalueilla-osa-5-nopeuskestavyys/

WOD
4 kierrosta
20 m takaperin hyppy
5-20 m handstand walk TAI 40 m bear crawl

Lämmittely

Sprintti

EASYwod:

Esim pyörällä intervalli:

10 rounds

3 min rauhassa
1 min kovaa
#SLACOM11052020 Workout

W.UP
Mobility erbini (instagram) + anche

1' Hang from Pull-up Bar
youtu.be/WUY-S2jaghc

Poi
4 Rnd
16 Cal. Row
8 Squat Jerks
youtu.be/Yh9GuPyJDuE
16 abs rotation + plates
8 Kipping Pull Ups

STRENGHT WL
5 RND
Rest 1-3' Tra i rnd

Wall Sit 45" peso corporeo
Standing Calf Raise 40 peso corporeo

Split Jerk
6 @60%
6 @65%
6 @70%
6 @75%
6 @70%
6 @60%

WOD
"GOLDEN EAGLE"
FOR TIME
5 Rnd
50 DU
10 POWER CLEAN HEAVY
5 BMU
10 Lateral Burpees Over the BAR

Conditioning & skill
AMRAP 8'
20 Cal. Row
20 Alt. TTB one leg
Max Rep Strict HSPU strict
Ripartire poi dalle cal.
Rest 2'
AMRAP 8'
20 Cal. Row
20 Alt. TTB one leg
Max Rep Strict HSPU strict
Ripartire poi dalle cal.
Rest 2'
AMRAP 8'
20 Cal. Row
20 Alt. TTB one leg
Max Rep Strict HSPU strict
Ripartire poi dalle cal.

OPZIONALE

Split Squat 3×10 (5 Per Gamba)

V Up 4×20
DB Farmers Hold 5 x1'
Extra Credit 10-10-2021 Workout
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)
Omatoimi lämmittely Workout