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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Cool down Workout
5 russian baby makers strech
10/10 big arm circles
5/5 hip circles
5 cobra to downdog -
Warm up Workout
2x20m high knees run / kävelypalautus
2x20m butt kick run / kävelypalautus
2x10+10m side steps (sivulaukka, pieni etunoja)
oikea 10m, vasen 10m, oikea 10m, vasen 10m, lepo ja toista
2x10+10m siksak viistosti eteen/taakse
lepoa 1min jaa toista. Eli kaks kertaa eteen taakse ja lepo.
2x20m ristiaskellus + ylävartalon kierto (kerran oikea/
kerran vasen kylki edellä) -
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Aikaa vastaan: 20 → 2 wall-ball / kp-tempaus Workout
Aikaa vastaan:
20-18-16-14-12-10-8-6-4-2
- wall-ball 3m (N 6kg / M 9kg)
- käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
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Cool down Workout
2:00 light row
1+1 min quad smash and 1+1 min quad strech
1+1 min lat strech
2 min prayer pose -
Strength Workout
Cl & Jerk complex
EMOM 8 min
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Push Jerk
- AHAP with good form
- each set must be unbroken
- keep the same weight -
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"Hot Route" Workout
AMRAP 18:
Buy-In: 1 Mile RunAMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows 22,5/15kg