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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Muscle & Power, CORE Workout
Abs: 3 rounds of
10 Weighted AMSU
20 Russian twists
10 Landmine situps
20 Landmine twists
Rest -
Punttitunti, lokakuu INT 1 Strength
Lokakuun blokki on 1-jakoinen, pääpainossa vetävät liikkeet ja lannesarana. Leuan vedossa isometrinen metodi
A1. Takakyykky 5 x 5
A2. Maastaveto korokkeelta (10 kg) 5 x 5
B1. Dippi 4 x 3 - 4
B2. Leuan veto, isometrinen metodi 4 x 3 - 4 (2310)
C1. Kulmasoutu käsipainolla 3 x 6 - 8
C2. Hyvää huomenta tangolla 3 x 6 - 8*Ensimmäisellä vara 2, tokalla vara 1 ja kolmannella viikolla vara 1/2 - 0 vikassa/ raskaimmassa sarjassa.
Taulukko tilastoi maastaveto korokkeelta 5 RM
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MAYFLY PRO TRACK Workout
A,
5 rounds for time of:
Row, 500 m
3 Rope Climbs
1 Power Clean & Jerk, 80% 1RMGoal: Sub 20 min
B,
3 rounds for quality of:
10 Weighted Sit-ups, pick load
10 L/10 R Landmine Rotational Punches, pick load
Rest 1:30 -
Strength Workout
Unilateral KB bottom up hold TABATA
triset, 5x
1 wall walk
5 seated dbl DB press @rpe7
5 dbl DB thruster -
070925 SPORT A Strength
On the minute for 12min
1. 5-4-3-2 thruster @increasing weight
2. 3 tuck front lever lower
3. Rest -
OnRamp, day 8 Workout
AMRAP
3 Rope declines OR 2 Rope climbs OR 1 Legless Rope climb
12 Wall balls
20 KB swings -
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Weightlifting + gymnastics Workout
100 min
1.WL
A. EMOM10:
1 snatch, build up
- 32.5 kg - 52.5 kgB. Every 3 minutes x 4
2 x 1 Power clean into 1 Push jerk
x 75-80 %/ 1-1.5 reps in the tank
- 47.5 50 52.5 52.4B. EMOM7
1 Below the knee squat clean + 2 High box jumps
- 40 45 50 55 60 62.5 65 kg2.CTB
EMOM10:
1) 6 CTB
2) easy bike