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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Emom 20 + core tabata Workout
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Intervals Workout
5 x 4min On 2min Off
10 Burpee over Barbell
10 Pull Up / 2 Rope Climb
10 Power Clean 50/35kg
Max Calories Machine(Easy = PC DB's)
Your machine pace determines the
intensity of the workout -
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EMOM 16 (upper body strenght) Workout
EMOM 16
10 Push up (parallette)
10 Weighted Russian twist
10 2xKB Push Press
REST -
WOD: "Christine" in intervals Workout
E6MOM x5: round of "Christine"
500/400m row
12 deadlift @ bodyweight
21 box jump (60/50)TC: 4min / intervalli
Skaalaus:
- Soudussa matka, jonka pystyt suorittamaan noin 2min.
- Mavepainot niin, että pystyt halutessasi tekemään toistot putkeen.
- Boxihypyissä jos pystyt tekemään korkeammalle boxille hyppyjä, niin skaalaa ennemmin määrää kuin korkeutta. Jos hypyt ei onnistu -> boxille askellus.RPE 7,5-8,5
HUOM! Molemmat versiot päivän treenistä voit tehdä päivän kaikilla tunneilla.
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Ke 26.2.2025 penkki Strength
Penkki 4x5x77,5%
Pystypunnerrus istuen käsipainoilla 5x5-8
Vipunostot maaten 4x8-12
-varovasti kuormaaVipunostot sivuille 4x8-12
-joka sarjan jälkeen dippi/penkkidippi x12-20 -
BACK SQUAT Strength
Back squat
8-8-8-8
* 3 high bo jump after each setE3MOM / 3+reps in tank, not too heavy
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Conditioning 26-02-2023 Workout
PERFORMANCE
2 x 8:00 work; 3:00 rest
40 Double Unders
8/8 Single Arm DB Push Press @50/35lbs
8 Strict Handstand Push-Ups
20 Air Squats
4/4 Single Arm DB Push Press
4 Strict Handstand Push-Ups
FITNESS
2 x 8:00 work; 3:00 rest
60 Single Unders
8/8 Single Arm DB Push Press @35lbs/10kg
8 Push-Ups / Incline Push-Up
20 Air Squats
4/4 Single Arm DB Push Press
4 Push-Ups / Incline Push-Up- RPE 7
- Daily Video: https://vimeo.com/796774122