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-
mobility & CORE Workout
shoulder & Th mobility
band resisted book opener 3x8/8
Superset, 4x 3/3 KB armbar
5/5 quadruped Th rotationsside plank rotations 3x8/8
alternating downward dog 3x6/6
unilateral KB OH hold TABATA
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3 position Clean Strength
10 sets of
3-positions Clean (Hi-Hang/Hang/Floor)Go every 90sec
Start at about 65% and add -
HYROX Workout
Tc: 40’
200m run
20m burpee broad jump
200m row
400m run
20m burpee broad jump
200m row
600m run
20m burpee broad jump
200m row
800m run
20m burpee broad jump
200m row
1000m
20m burpee broad jump
200m row
Remaining time - row -
Weightlifting + Barbell cying Workout
power snatch + squat snatch practice, then 5 sets with moderate weight
8' EMOM 3 power clean + 2 frontsquat + 1 push jerk
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Muscle & Power, CORE Workout
3 rounds of:
5+5 Pallof presses
10 Windshield vipers
15 Hollow rocks
20 Renegade rows
Rest -
Crosstraining kestävyys - tiistai Workout
LÄMMITTELY
15 min AMRAP:
1min pyörä/soutu
8 boksille askellus
8 mittarimato
16 dead bug
5+5 tuulimylly
HARJOITUS
Peruskestävyys; 60-70%/HR max, vauhtikestävyys; 70-85%/HR max
8x4min, 30s lepo kierrosten välissä
- pyörä/soutu
- AMRAP: 10 boksin yli askellus 2x käsipainot, 10 burpee, 10 istumaannousu
Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Palauttele ergo-osiossa, ja mene kovaa AMRAP osiossa. Valitse haastavan painoiset käsipainot ja pyri tekemään burpeet mahdollisimman nopesti.
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