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-
Skill Day Workout
@Skillday
Work on your weaknesses for 20-30min.
3-5 rounds for quality, rest as needed, scale if needed. Check the videos.
1) 3-5min Monostructural (run, row, ski, bike…)
2) 20m “animals” (gymnastic movements of your choice)
3) 3-8 Strict Chest to Rings Pull-Up (use false grip)
4) 5 Pike Push-Up
5) 10-15 GHD Hip Extension
6) 3-5 Man MakerRPE 2-3
Target: concentrate moving well and breathing through the workout. Make every rep perfect!
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Optional accessory Strength
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Squat Jerk Workout
15min to test Squat Jerk
Play with the movement and find out how narrow you can go. Bar from the ground or use a rack.
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Skill Day Workout
Skillday
Work your Gymnastic weakness for 20min.
You can work only for one movement or take couple. Concentrate on the movement, not volume.
3-5 rounds for quality, rest as needed, scale if needed. Check the videos.
1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
2) Bridge Hold
3) 10+10 Bulgarian Split Squat Thruster KB/DB
4) 3-6 Jeffersson Curl
5) 1-8 Rope Pull-Up
6) Banded Core Hold 5sec
6) Row/Assault/Ski 30-40kcal or run 400mRPE 2-3
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2 rounds Workout
CONDITIONING
2 rounds:
Row 5min
Ski 5min
Airbike/C2 Bike 5minNose breathing only (clear your ose before starting).
RPE 2-3
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Strength Strength
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Conditioning Workout
3 x 2min ON/2minOFF
10-12 front squat @60/40kg
10-12 T2B
Remainig time bar over burpeeRPE 4.5
Huom! Treenin idea on liikkua kovaa, mutta tavoite ylläpitää vauhti loppuun asti. Front squat paino on keskiraskas ja pystyt tehdä sarjan UB. T2B:aarin voi rikkoa 2 settiin tarvittaessa. Burpeisiin pitää jäädä vähintään 40s aikaa.