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-
”Lupo” Workout
”Lupo”
Parin kanssa
1943m soutu
100 seinäpallo
90 maastaveto 61/43kg
80 etunojapunnerrus käsien irrotuksella
70 boksihyppy
60 varpaat tankoon
50 yleisliike
40 raaka rinnalleveto
30 vauhtipunnerrus
20 askelkyykky 9/6kg
10 thruster
1943m soutuAikaraja 50min
Mieti parin kanssa teille sopiva paino tankoon ja itselle sopivat skaalaukset liikkeisiin. Treeni on hyvin raskas, joten skaalaus voi olla kokeneemmallekin ihan hyvä ratkaisu.
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Sunnuntai 19.6. Workout
Wod
Treeni
5 Rounds
6 Strict Hspu
9 Box over jump
12 Kb Hang Snatch 24/16kg
Tc 9 minHiki
9 min Amrap
6+6 Kb/Db Push press
9 Box over jump/step over
12 Kb/Db Hang Snatch -
Benchpress / Chinups / Weighted Box Step-Ups Strength
3-4 heavy sets of
8 Benchpress
4-8 Strict Chinups (weighted if possible)
8 Weighted Box Step-Ups -
Rive ja työntö-proge 7 Workout
Emom 10
1+1
Nosta kuormaa aina kahden nostokierroksen jälkeen, lähtö n.65%
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Perjantai 17.6. Workout
Wod
Treeni:
Back squat
4x3@65-70% (explosive)Hiki:
5-10-15-20
Wall ball
Db snatch -
Run to the Barbell Workout
For time:
Buy in: 800m
+
25 Deadlift (60/40kg)
50 Jump over barbell
25 Hang power clean (60/40kg)
50 Jump over barbell
25 Front Squats (60/40kg)
50 Jump over barbell
25 Shoulder to Overhead (60/40kg) -
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13.6.2022 Recovery Workout Workout
20 - 30 Minutes of :
13 min Easy Ergo / Jog / Walk
20 Scorpion
1:00 + 1:00 Banded Lat Stretch
1:00 Samson Walk
10 Down Dog
5-10 min Easy Ergo / Jog / Walk -
Power and Strength 14-06-2022 Workout
A)
Single Leg Box Jump 1 to 2
6 x 1ea; go EMOM
- Stack plates as a target if regular box height is too high
- Start on one foot, land with both feet on the boxB)
Front Foot Elevated Barbell Split Squat 4 x 5 each. Rest 90s
- Use a 10-20kg plate to elevate front foot.