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-
Shoulder + core work Workout
3-5 rounds for quality
9 single arm KB shoulder press / side
12 single arm KB row / side
15 KB side bends
21 sec med ball hollow hold*Rest as needed between the rounds. You choose the weight
In the med ball hollow hold, hold with your hands, a light med ball over your belly, without the med ball touching the belly. -
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Conditioning Workout
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Skill practise Workout
Pistol squat,
Skin the cat / Lowers from inverted hang
(Front leaver / back leaver) -
7 rounds: 30sec ON, 30sec OFF Workout
7 rounds:
30sec ON, 30sec OFF
1) Weighted Box Step-Up (Front Rack/Overhead/Crossloaded/Farmer/...)
2) DB Snatch (alternate arms)(go by feel with the loading)
3) 10m Shuttle Run -
Strength work Strength
4 rounds, AHAFA loading, rest as needed:
1) 6 Press (barbell)
2) 8+8 KB/DB Row
3) 10 Lateral Raises -
20 min + 3 kierrosta Workout
20min
15s käsilläseisonta
10 kyykky pallo sylissä
10 etunojapunnerrus
10 askelkyykky pallo olkapäällä3 kierrosta olkapäille, kevyt paino
20 enkelivipunosto
20 Y vipunosto
20 T vipunosto -
18.3.2018 Workout
5 Rounds, Every 3 Minutes:
300/250 Meter Row
15 Wallballs 9/6kg
Score is slowest round.