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-
Käsilläseisontatreeni Workout
-Käsilläseisonta mobility
-Keskivartalon hallinta
1 min hollow pito, 1 min kylkipito (molemmat kyljet), 1 min lankkupito,1 min supermiespito, 1 min etunojapito
3 x 5 wall walk
3 x 5 jalkojen potku seinälle askelkyykkyasennosta
3 x 5 käsilläseisontaharjoitus tuella kyynärävarret patjaa vasten -
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Warm up Workout
10 Shoulder Pass Through (wide grip)
10 Shoulder Pass Through (narrow grip)
20 Truck Twist (10 each side)
10 Good Mornings
10 Leg Swings Right (front to back)
10 Leg Swings Left (front to back)
30 Sec Quad Stretch (right)
30 Sec Quad Strech (Left)
10 PVC Over Head Squats -
CFKN teinit TORSTAI Workout
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Performance Workout
A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-UpsNote times for each set, and add them for total working time.
B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds -
Competition Workout
D.
Three sets of:
Dimmels x 12 reps @ 50-60% of 1-RM Deadlift
Rest as needed
Banded March + Weighted Anterior Loading x 2:30
Rest as needed*Anterior Loading Meaning a Heavy Sandbag/DBall/Medicine Ball
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Competition Workout
Optional Additional Session
Complete as many rounds and reps as possible in 20 minutes of:
40-Meter Sled Push (heavy)
1 Legless Rope Climb
40-Meter Farmer’s Walk (heavy)
10 GHD Hip Extensions @ 2011 -
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