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-
2. 4 ROUNDS NOT FOR TIME: Workout
8-12 CLOSE GRIP BENCH PRESS
8-12 LAT PULLDOWN / BANDED CHINUP
90SEC EASY BIKE -
29.3.2024 D) DEADLIFT Strength
*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x6@-10%
*target load of max ~77%, bs-%, rest btw sets 3-4min -
DB shuffle run Workout
-
CF JKL masters, metcon 16.6.2024 Workout
For time:
800 m run, then
15-10-5
dual DB hang clean
dual DB push press
DB push ups
then,
800 m run -
LONG ENDURANCE Workout
3sets:
3min ON / 1min Off
1) 10-20 banded pull apart + bike
2) 10-20 + row
3) 10-20 V up + ski
4) 20-60s plank hold + echo -
16.4.2024 Workout
EILINEN / LEPO
TAI
reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt -
-
20.4.2024 Workout
EILINEN
tai
LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta
tai
LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi
tai
PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min -
Muscle & Power, CORE Workout
3 rounds of:
6 slow Ring rows
12 heavy KB deadlifts
20 alternating DB snatches
40s (weighted) Plank hold
Rest -
14.10.2023 WB, Snatch & Box Workout
AMRAP 9
20 Wallball Shots 20/14p
10 Hang Dumbbell Snatch 22,5/15kg. Alternating
5 Box Jumps 24"/20"