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-
-
Extra Credit 19-02-2019 Workout
1a) Banded Hammer Curls: 3 x 15. No rest.
1b) Elbow out Tricep Extensions: 3 x 15. No rest. -
Omatoimi ekstra Workout
Every 2 min for 6,8,10 minutes (3-5 rounds)
20 m front racked lunge walking with medium weights. (DB/KB's or barbell)
So pick weights that make you feel that you are able to go through 20m again in short time. -
Morning Intervals Workout
A) 2x2min ON/2min OFF
SkiErgB) AMRAP 8
”I Go, You Go”
12/10 Cal. Row
5 Burpee over RowerC) 2x2min ON/2min OFF
Assault BikeD) AMRAP 8
”I Go 10 - You Go 10”
Total of
100 Wall Balls
100 Box Jump Overs
+
Plank Hold in the remaining time -
Pitkä partner WOD <3 Workout
In teams of 2:
alternating each movement,
complete 12 rounds for time of:10 Overhead Squats (30/50 kg)
10 Burpee Box Step-Overs (50/60 cm)
10 Bent Over Rows (30/50 kg)Valakyykyn tilalle voi vaihtaa esim front rack lunges tai tehdä kepillä.
Toinen siis tekee OHS - kaveri tekee Burpee överit, toinen Rows jne..
-
Optional accessory Workout
-
Midline work Workout
3 rds:
Hollow rock: 15-30s.
Front rack carry with KB's: 40-60s.Rest as needed...
-
-
-
2/18/19 Workout
Warm up (0:00-10:00)
Rowling x5
Penalty=erg jump overs
then
10 air squats
10 cherry picks10 air squats
10 inch worm10 air squats
10 side lungeBarbell warm up
Mobility(10:00-15:00)
1:00 min couch stretch per
1:00 min child's pose perPointers/Skill(15:00-20:00)
row-full r.o.m, finish at 11 o'clock
erg jump overs-pace, focus
wallballs-keep ball high, below parallel, hit target, relax armsWeightlifting(15)
Week 7-Squat
Pull your chartFittrain(20)
10 cal row
10 erg jump overs
10 wallballs 16/12-challenge up 20/14
rpt 7xOpt(12)
tabata airdyne (8x:20/:10)
5x5 hip extensionIso-core
3x
8 curls
8 front to side lat raises
8 tricep overhead ext
16 plank tapsFinisher
30 cuff iso
30 windshield wipers
1:00 min quad stretch