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-
20.6.2023 Workout
EILINEN / LEPO
TAI
reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt -
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PARTNER WORKOUT Workout
WARM-UP
AMRAP x 12 MINUTES
P1
Row, Ski, Bike or Assault Runner
P2
5 Double Dumbbell Hang Clean
5 Double Dumbbell Front Squat
5 Double Dumbbell Push Press
10 Double Dumbbell Box Step-Up--
PARTNER WORKOUT
AMRAP x 30 MINUTES
40 Cal Row, Ski, Bike or Assault Runner
20 Double Dumbbell Front Squat
20 Double Dumbbell Shoulder to Overhead
20 Double Dumbbell Box Step-Up*Partners Split the Work as needed.
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Extra Credit 31-07-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
1:00 Easy Walk -
Deadlift workout 2.6 Workout
EMOM2,5
3 rounds 4 reps deadstop deadlift 70%
3 rounds 4 reps TNG deadlift 75% -
13.6.2023 Workout
EILINEN / LEPO
TAI
reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt -
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BAR MUSCLE-UP SKILL Workout
WARM-UP
AMRAP x 10 MINUTES
P1
Row, Ski, Bike or Assault Runner
P2
10 PVC Pass Through
5 Scapular Pull-Up + 5 Kip Swing
5 Dumbbell Push-Up + Single Arm Dumbbell Row in Plank**1 Rep = 1 Push-Up + 1 Single Arm Row (L) + 1 Single Arm Row (R)
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BAR MUSCLE-UP SKILL (2/2)
Practice Bar Muscle-Up by following Progression:
- Kip Swing (Hollow & Arch)
- Kip Swing & Press Down
- Hip to Bar
- BMU Transition
- Continuous BMU
*Focus on a ”Gymnastic” body through Hollow & Arch Positions.
Continue the Kip Swing followed by a Lat Press Down in the Hollow Position.
Vigorously stop the Legs rising and ”Press” your Heels towards the Ground = Lifting your Torso up.
A quick ”Sit-Up” in the Transition and a strong Dip to finish in a Support Position.--
SKILL CAPACITY WORKOUT
02:00 ON / 02:00 OFF x 3 SETS
25/20 Cal Row, Ski, Bike or Assault Runner (1:15)
Max Rep Bar Muscle-Up or Chest to Bar Pull-Up**Pick a challenging enough Variation of the Movement so that you are able to do 5-10 Repetitions through the Workout. A Band or a Box may be used to assist.
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Main site Saturday 240323 Workout
Complete as many calories as possible in 10 minutes of
- 50 alternating dumbbell snatches
- 50 alternating dumbbell lunges
- Max calories on the rower