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-
Mobility Workout
2 x 1 min passive hang, Underhand grip
1 min pigeon stretch / side
1 min wall squat hold -
Strength 04-09-2018 Workout
1) Strict Pull-ups: 2 x Max. Rest 3:00
– Beginner: Partner Assisted: 3 x 5. Rest 90s.2) T2B: Spend 10 Minutes on Skill. This should not be too taxing, but more or less working cycling efficiency.
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Strength 03-09-2018 Strength
1) Back Squat: 1RM. Rest 3:00.
- Beginner: 5 x 5. Rest 2:00
2) Front Rack Reverse Lunges: 4 x 8-10 ea. AHAP. Rest 90s.
3) Banded Side Bends: 4 x 10-15 ea. Rest 60s. -
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4-5 rounds, rest as needed Workout
4-5 rounds, rest as needed
1) 5+5 Front Rack Lunge
2) Parallette Push-Up
3) Strict C2B
4) GHD-Sit-UpRPE 3-4
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30 min EMOM: Assaultbike + Rower + skills Workout
30 min EMOM
- 1. min. 30 sec assaultbike, 50 % of max watts, 30 sec rest
- 2. min. 11-13 toes to bar, aim to kipping, add 1 rep to the previous week's workout
- 3. min 30 sec rower/skierg, 50 % of max watts, 30 sec rest
- 4. min 12-20 pistol squats, alternate legs, add 1 rep for each leg to previous week's workout
- 5. min rest