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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Strength Strength
Behind the neck Barbell reverse lunge
5x 6 reps ( 3 / side )- add weight each set
- good form , no fails !!
- 2 mins rest between sets
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45min with machines Workout
CONDITIONING
45min with machines:
5-4-3-2-1min
Row
Airbike
Ski ErgRPE 3-4
5min Row, then 5min Airbike and the 5min Ski Erg. Next 4-4-4, 3-3-3… Final round 1min each machine.
This is not all in! Keep a steady pace. You can also do this nosembreathing only. If you don´t have Ski Erg scale to running.
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Strength work Workout
STRENGTH
3-4 rounds, rest as needed
1) 20m KB Front Rack Walking Lunge
2) 10 Double KB Standing Press
3) 10 Double KB RowRPE 4
Use different loading for different movements if needed
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Omatoimi ekstra Workout
2-3 rounds:
8+8 (bodyweight) bulgarian squats (slow tempo)
10+10m banded monster walking
1 min weighted plank hold
rest 2-3 min -
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15-12-9: UB tempaus (5min timecap) Workout
Maksimipaino:
15-12-9
- touch & go tempaus
Painoa ei saa tiputtaa. Vain "touch&go" lattiassa sallittu, otetta ei saa korjata tanko lattiassa. Käytä samaa painoa jokaisessa sarjassa. Kaikki tempaustyylit sallittu. Tulos on suurin paino, jolla saat tehtyä kaikki kolme sarjaa puhtaana/unbroken. Aikaraja 5min.
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1. Conditioning Workout
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)Rest 3 Minutes
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)Rest 3 Minutes
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)