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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Running & rowing Workout
Metcon (reps)
2 minutes on, 2 minutes off for 10 rounds of:
200m run
ME calories rowScore= total calories rowed.
Accessory:
Bulgarian split squat, 4-5 x 10/10 - moderate
Box over jumps 15-20 reps total
(Jump OVER the box - not on it) -
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Split ja leuat Strength
5 sets of:
Split Stance DB Shoulder Press x 8,6,6,6,4 @20X0
Rest 2 min
Strict Pull Ups 8,6,6,6,4 @20X0
Rest 2 min
Merkkaa splitit :) -
Tuesday accessory work Workout
Accessory work
1A) 4x6-10 Strict toes to bar
1B) 4x 50 m (50m=2x räkki ympäri) 1-arm OH Carry with KB (2 sets/hand)Tee molemmat liikkeet A ja B putkeen. Pidä palautus tarpeen mukaan sarjojen välillä.
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12min amrap: karhukompleksi / burpee-leuanveto / AbMat-istumaannousu Workout
12min amrap:
- 4 karhukompleksi (N 42,5kg / M 60kg)
- 8 burpee-leuanveto
- 16 AbMat-istumaannousu
(Karhukompleksi = raaka rive+etukyykky+stoh+takakyykky+stoh)
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Back Squat 4x2 Strength
-Samalla painolla kaikki sarjat
-Pyri löytämään paino, jolla pystyisit tekemään vielä 1-2 toistoa -
C&J Strength
WEIGHTLIFTING
C&J Singles. Cleans anyhow (power or squat)
Every 90-180sec
Sets 1-2@ RPE 3+ (75-80%)
Sets 3-4@ RPE 4 (85%)
Sets 5-6@ RPE 4+ (88-95%) -
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