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-
Muscle ups&box jumps Workout
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CFKN nuoret Workout
Alkulämmittely ja mobility
Leuka OTM
12min AMRAP
10 burpee
100m kone
6 t2b
10m askelkyykkykävelyLoppuvenyttelyt
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Hip Armor 2 Workout
For quality
3 - 4 rounds
A. Villasukka yhdellä jalalla/ pallon kanssa polven ojennus yhdellä jalalla x 8
B. Hip adduction kyljellään, toinen jalka yli, nosta alempi jalka ylös x 8
C. Köpis lankku 10 - 20 sek -
Extra Credit 02-10-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Tib Raises
1:00 Quad/Glute/Hamstring Foam Roll
10 Elevated Calf Raises
1:00 Back Foam Roll
-Rest as Needed b/t Sets- -
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Gymnastics + strength + conditioning Strength
170 min
Warm up + COS 25 min1.HSW
- 15 m2.BCTB
- BFLY x 35
- KS+BCTB 4 x 5+5
- BCTB+hollow 8 x 1
- BCTB+BFLY 2 x 1*3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
- 4 3 3 3B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
- 10 kg plates 1 x 5
- No def. 2 x 54.Front squat
A. Build to max set of 3 for the dayB. 4 x 3 @ 90% of today's max
5.Metcon
A. Every 4 minutes for 4 rounds:
16 DB Snatches (unbroken) - 15 kg
200 m Row
- Go hard every round, but faster each round!
- Times: 1.31, 1.27, 1.25, 1.216.Accessory
A. 4 sets:
10 Ring face pull
15 DB Lateral raises - 10 10 10 10 lbs -
Skills Practice Workout
20 Minutes Free Play
Skipping:
Single Skips
Double Under
Single Leg
Crossover
Backwards
Running