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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24.8.2024 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 -
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Fitness Workout
A.
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 secondsB.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs) -
Day 1 Strength Building Strength
5 Rounds for each movement
Sumo Deadlifts
Bench Press
Front Squats5 reps @ 50% your 10RM
5 reps @ 75% your 10 RM
5 reps @ 100% your 10 RM
The only rest between sets is the time it takes to change the weights.
Rest for up to 2 min / setsSuccess =
IF you manage all the sets successfully, the following week raise the Bench press by 5 pounds on the heaviest set and by 10 lbs for the Fronts squats and the Deadlifts.
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Hang snatch on the minute for 20 min. Strength
Hang snatch every minute on the minute for 20 min.
Add weight on every five minutes, from 60% of 1RM to 90% of 1RM.
(60%, 70%, 80%, 90%) -
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July 9, 2015 Workout
Warm Up
3 Rounds
100 Jump Rope
7 Goodmornings (pvc)
7 Overhead Squats (pvc)
7 Shoulder Pass Overs (pvc)Increase weight each set
Performance Workout
AMRAP in 7 min:
3 Box Jump Overs (24/20) Competitor (30/24)
6 Pull Ups Competitor: 6 Muscle Ups
9 V-UpsFitness Workout
AMRAP in 7 min:
3 Box Step Overs (20/18)
6 Ring Rows
9 Ab Mat Sit Ups -
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Maanantai 06.07.2015 - Running, push press, front squat, pull ups and GHD sit-ups Workout
In teams of 2 for time:
Run 800m
2 rounds
50 Push press 60/40
50 Front squat 60/40
50 Pull-ups
50 GHD sit-ups
Run 800mThis is a partner workout. One will rest while the other one works. Split the run and reps evenly so both partners do equal ammount of work.
