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-
Calistenics core Workout
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Fitness/Performance Workout
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squatsimmediately followed by…
1600 Meter Relay Run (alternating 400 meters) -
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150621 Tiistai Workout
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Strength 23-07-2021 Workout
A) Paused Back Squat
3 x 3 @75% of 1RM go every 1:15
- pause at the bottom of each repB) Power Clean
3 x 3 @70-75% 1 RM, go every 1:00C) Sled Push
4-6 x 15m. Rest as needed
- heavy! -
NCFIT WARM UP & STRENGTH Strength
WARM-UP
3 ROUNDS
:30 Bike*
6 Inch Worms
7/7 Single Leg DB RDL
8 Up-Downs Over DB***Increase Pace (EZ-Mod-Hard) each round
**Rd 3 Perform 6 Burpees over the DBSTRENGTH
Deadlift
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
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Strength Workout
Barbell Complex: Build to a challenging set in 5-6 sets.
-2 Power Clean + 2 Front Squat + 1 Thruster -
060721 Tiistai B Workout
3 rounds for quality
10/side one legged deadlift
5-10 strict toes to bar / leg lift
10/side russian twist -
Sunnuntai 4.7. Workout
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"ALTER EGO" Workout
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run