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-
Strength+Skill Workout
RX
EMOM x 10 MINUTES alt:
odd: 2-4 Strict Handstand Push-Ups
even: 3-5 strict pull upSCALED
EMOM x 10 MINUTES alt:
odd: 2-4 Box Pike Push-Ups
Both options: Adjust pads, floor, or deficit as needed
even: 2 negative pull up/10 ring row/3 assisted pull up -
”Riippuu mistä roikkuu” Workout
13:00–15:00 “Riippuu mistä roikkuu”
Kisaaja 1 aika: + Kisaaja 2 aika: =
Kummankin kisaajan roikuttu aika
laskettuna yhteenPainot
RX: 2 x 15/22,5kg
Skaalattttu: 2 x 10/15kg, polviennosto
Alle 18v, 50-59, 60+ 2 x 10/15kg
Skaalattu: 2 x 5/10kg polviennosto -
EMOM x32-40 Workout
EMOM x 32-40
1) 8-14cal row
2) 6-10 burpee box over
3) 8-14cal c2bike
4) gymnastics of your choicechoose 1 movement: RMU, BMU, ttb, hspu, wall walk or hsw
Valitse yksi gymnastics liike listalta. Valitse toistomäärä siten, että pystyt keskittymään laadukkaaseen tekemiseen läpi harjoituksen. Maksimi työaika per piste 40-50s
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Gymnastic Workout
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Treeni 1 Workout
Warm Up
5 min fast walk to light jog/run
then
2-3 Sets
5 scap pull ups slowly
5 Ring Row
5 (HR) Push Up
10 Banded Air SquatWorkout Prep
100m Run
2 Strict Pull Up
4 Push Up
6 Air SquatMetcon
3 Sets
5 min on / 2 min off
Buy In: 400m Run
Max Rounds
Strict Cindy
after 3 sets rest that 2 min and then
5 min run @moderate pace
eli 3x400m juoksut + cindyä ja sit kerran 5 min juoksu.Strenght
5x3 Front Squat to Bench (eli ns. box front squat) @60-65-70-75-80% of 1rm front squat
perform 6-10 kipping hspu after box squat set
rest 1.5-2.5 min bwn setsAccessory Work
2-3x12-15 double kb incline bench press @light/moderate weight
2-3x12 double kb front rack step back lunges @2x12/2x16kg's (6 per leg)
2-3x24-30 kipping knee raises
rest 1-2 min bwn sets -
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CrossLifting Workout
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Keskiviikko 10.4.24. FN Workout
Warm up
2 rounds
1.5 min cardio
5 inch worm with push ups
10 air squat + 5 squat jumps
10/10 single leg rdl
:30 side plank Hold R/L
then do the movement prepping and if not chance to use many cardio machine take
just one you like.Treshold Metcon
EMOM 8
odd : row x 30 sec @20-30 min pr pace
even : c2b/pull ups x 8-12 or bar mucsle ups x 3-6 reps ( banded bar mu also fine)EMOM 8
odd : ski x 30 sec @20-30 min pr pace
even : American KBS x8-12 reps @16/24kgEMOM 8
odd : air bike x 30sec @20min pr pace
even : TTB/GHD sit up/V-Ups x 8-12 repsrest 2 min bwn sets, total time 28 minutes.
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