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-
Main site Monday 230313 Workout
Complete as many rounds as possible in 10 minutes
- 5 L pull-ups
- 25-ft handstand walk
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25.7.2023 BasicWod Workout
AMRAP 18
Run 800m
15 Banded Lats Pull Down
10+10 One Arm Dumbbell Row 22,5/15kg
Bike 1k
30 Sit-ups
20 Lunges -
PT Group TI 31.10 klo 11 Workout
LÄMMITTELY
Lämmittelyleikki
Kaverin blokin tiputtaminenLiikkuvuus, n. 1 min/liike
1. Rullaus alas - puolelta toiselle - rullaus ylös - kädet sivukautta kurotus
2. Seinällä blokki jalan ja seinän välissä - ylävartalon kierto
3. SeinäkyykkyVOIMA
3 x 6/jalka askelkyykky paikallaan
3 x 8/käsi kulmasoutuKIERTOHARJOITUS - CORE
2-3 x 60s./20s.
1. KK kädessä polvennostot
2. Dead bug ylävartalon kierrolla
3. Supernainen -
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Hip Thrust + Box Jumps Strength
5 sets of Hip Thrust + Box Jumps
- Build to days heavy 8 reps
- After each set complete 3 High Box jumps 80/60cm
- Rest 2-3min btw sets -
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FUNCTIONAL Bodybuilding Workout
Strength (push-pull - hypertrophy focus)
A) 4 working sets
Barbell bench press
12-10-8-6 reps (moderate to heavy, add weight each set)
3/3 mixed grip pull ups after each setB) 4 working sets
8-10 chest supported dumbbell row
16-20 alternating kettlebell pressC) 3 sets
10-12 dumbbell spider curls
15-20 banded tricep push downs
10-12 lean away dumbbell lateral raises/side