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-
OPTIONAL LONG ENDURANCE Workout
WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEE3MOM
10-15rounds:
200m run- remaining time easy bike
Not too fast, just move / PK 1-2
COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE -
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PTG 19.8.2025 klo 11 Workout
LÄMMITTELY
60s./liike
1. Kyykky + kierrot
2. Eteentaivutus pumppailu + taaksetaivutus (toinen jalka taakse)
3. Ristikkäinen tuulimylly
4. Selälle rullaus + v-asennossa eteentaivutusKEHONHALLINTA
2 x 45s./liike
1. Bird - dog
2. Seinäistunta
3. Lapapunnerrus / yhden käden lapapunnerrus
4. Vk polven ympäri lonkan pyöräytys oik.
5. Vk polven ympäri lonkan pyöräytys vas.VOIMA
3 x 6/puoli tuulimylly
Sarjapalautus n. 1minAMRAP 8min
20m tarjoilijakävely
10x slam ball olan yli
5 kcal laite -
Muscle & Power, CORE Workout
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Bench Workout
Pullups
8-7-6-5-5
starting to get hard during 7 and 6. I think I was just tired, thoughBench
5-3-1+
37.5x5
42.5x3
45x11!!! (99lbs)
then tested for new maxes
did 55kg = 121.2lb
then 60kg = 132.3lb
Old max was 120 -
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