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-
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Warm up Workout
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Core work w/ Partner Workout
3 rounds each, rotate each rounds:
10-15 partner push leg raise
5-15m 1 foot wheelbarrow walk -
Treeni 3. Parin kanssa Workout
10 seinällekävely
10 KP työntö
20 tupla crossover/crossover/sinkku naruhyppy
30 varpaat tankoon
20 tupla crossover/crossover/sinkku naruhyppy
10 KP työntö
20 tupla crossover/crossover/sinkku naruhyppy
30 varpaat tankoon
20 tupla crossover/crossover/sinkku naruhyppy
10 KP työntöToistot saa jakaa vapaasti
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FIGHT GONE BAD // Benchmark Workout
RX
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (20 in)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.INTERMEDIATE
Same as Rx’dBEGINNER
3 rounds for reps:
1:00 wall-ball shots (2.7/4 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (15/20 kg)
1:00 box step-ups (30/51 cm)
1:00 push presses (15/20 kg)
1:00 row for calories
– Rest 1:00 between rounds. -
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Bodybuilding & monostructurals Workout
E100s x24:
a) run (e.g. 150-300m)
b) 5 double db bulgarian split squat (BSS)
5 single db BSS
5 bodyweight BSS
- ensin koko kompleksi (15 toistoa) heikommalla jalalla, sitten vasta vahvemmalla jalalla koko kompleksi
c) row / ski
d) 10-15 + 10-15 elbows out gorilla row
e) bike erg / echo bike
f) core of coach's choiceRunning & machines @zone 2.
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