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-
Long Endurance Workout
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OHS Strength
Every 2.30min x 4
3-3-3-3 V.3 (3-0-X-1)
Huom! 3s tempo alas-lasku vaiheessa. Tekniset painot!
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270524 Maanantai B Strength
On the minute for 9min
1. 6 pause chin-up (2s)
2. Alternating seated DB shoulder press
3. 20-40s hollow hold -
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Shoulder Press and Chinups Strength
6 sets
3 Shoulder Press @75%++
3-5 Strict Chinups (weighted if possible) -
Jerks Workout
A) 3 x 3 push jerk in split position
- technical weightsB) 3 x 3 paused split jerk
- leave 2-3 reps in tank
- 2s pysäytys vastaanotossa -
Kestovoima Workout
Alkulämppä:
5min bike and then 3min+3min+3min run raising the speed every 3min (easy-moderate-hard). Then 5min dynamic stretches before the workout:Kiertoharjoitus:
3rds:
Askelkyykky taakse 10+10 (back split squat or normal squat without weight)
-30sec-
Kahvakuulaheilautus 12 (kettlebell swing)
-30sec-
Kuulan raahaus punnerruspidosta 10+10 (kb plank drag)
-30sec-
Vatsalinkkarit 10-12 (v-ups)
-30sec-
Selän ojennus 12 (back extension)2min rest between rounds.