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-
19.8.2019 Sali Workout
Lämmittely:
10 minuuttia
15 ilmakyykkyä
10 punnerrusta
15 vatsaa
20 ScorpionRinnalleveto polvelta + 2 x työntö RM
Etukyykky 3RM
Työntöveto, stoppi polven alla
2x3@95%
2x3@100%
2x3@105% -
5 kierrosta 3 liikettä Workout
5 kierrosta
6 rinnallevetoa 60/40kg
12 yleisliike tangon yli
15 kaloria soutu -
Deload week skill training Workout
20 min for quality of:
10 m HS walk
2 rope climbs
10 m HS walk
20 sit upsKäsilläkävelyt voi skaalata tuettuun käsilläseisontaan tai kaverin kanssa spotattuun kävelyyn / kottikärrykävelyyn.
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"Double Fist" Workout
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Fitness: Workout
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WOD Workout
21-15-9 Reps for Time
Push Presses @50/35kg
Box Jumps @60/50cm
Overhead Squats @50/35kgTC: 12 min.
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Strength Strength
Deadlift (18 mins)
3-3-3-3-3
- deadstop btw reps
- 2 mins rest
- build to 80-85% and repeat the same weight for 4 more sets -
Conditioning Workout
6 rounds for time:
A.
200m Row fast
200m Row Moderate
200m Row Slow
B.
21 KBS (us) 32/24kg
15 Box step-ups (alt. leg each round)
9 Burpee Pull-upsAlternate btw A and B and rest 2min btw sets.
So A+2min rest+B+2min rest is 1 round. -