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-
Pari Chipper Workout
Pari Chipper
300 kaloria soutu
200 Kahvakuulaheilautus pään päälle
100 Yleisliike soutimen yliYksi työskentele kerralla
Aikaraja 45 min
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WOD Workout
3 rounds for time of:
30/20 Machine Calories
25 American Kettlebell Swings, 24/16 kg
20 Single Kettlebell Box Step Overs, 24/16 kg, 50cmTimecap: 15 mins
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Strength&Conditioning - Accessory Work Strength
4 rounds, rest as needed:
5 Back Squat @65-75%
10-20 GHD Sit-Up
10-20 Parallette Push-UpOhje: tee 4 kierrosta, lepää tarvittava aika. Takakyykkyä 65-75%, ghd istumaannousuja ja punnerruksia pienoisnojapuilla tai kahvakuulien päällä. Skaalaa tarvittaessa.
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1RM in 20min: 2-position Hang Power Snatch ( above, below knee) Strength
A) 1RM in 20min:
2-position Hang Power Snatch ( above, below knee)
Go by feel. Don´t exceed the time line.
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Power Snatch Every 45sec x15 Strength
Power Snatch Every 45sec x15
Go AHAFA and by feel. Scale if needed.
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Climb, lift & ride w/ partner Workout
90s on / 30s off x12 w/ partner, YGIG, divide anyhow:
a) rope climb / ankle lock training / lying to standing
b) echo bike
c) sandbag over bar (bar @ chest height)
d) bike ergFor quality, RPE 7-8
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WOD Workout
2x 10min AMRAP / 6min tauko
A)
10 Vauhtipunnerrus 40/30 kg
10 Kahvakuulaheilautus
10 BoxihyppyB)
13/10 Cal Kone
10 Ilmakyykky
8 Burpee -