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-
Back Squat Strength
4 sets of:
Back Squat x 8/8/8/6 @20X0
(8 sarjoissa3 viimeiseen toistoon
Isom. 4s. Stopit NOUSUN vaikeimpaan kohtaan -> puoliväliin!)Rest 2 min
Nordic Hamstrings (w/ pair) 8/8/8/6 @2010
Rest 2 min -
F: Front squat @ 2010, 3x3 Strength
Front squat, 3 x 3 reps.
Tempo: 2s down, 1 up (="normal").Elbows up! Go below parallel.
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Friday metcon Workout
GYMNASTIC CONDITIONING
12min EMOM
1) 5-10 Pull-ups (kipping)
2) 10 pistol squat
3) 10 Plate Sit-Up -
Deadlifting Strength
Deadlift x 5/4/3 @ 20X0 + Eccentric sets 2x5 @ 60X0 reps
Rest 3 minutes between sets
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SUPERSET Legs-lats x3 Strength
12x Romanian DL
15x BB row from floor
20x walking lungeFINISHER x3
7 - 7 - 7
Pull ups - chin ups - neutral grip pull ups -
Ma 11.3.2019 Kyykky Strength
(Karhu 6 kierrosta, 3 etuperin/3 takaperin)
Kyykky 2x5, jätä varaa niin, että ensi viikolla lisäät rautaa
Stoppi-kyykky 2x5, vähennä noin 20% kyykyn painosta, mene kunnolla syvyyteen ja 3s stoppi
Etuheilautus 5x12-20
Suorinjaloin mave 5x8
(Quad blast 1 kierros, Suorinjaloin mave 40kg/80kg x 20, Kelkka 50% omapaino x 6 sprinttiä)