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-
ENDURANCE VKO 9 Workout
VKO 9
Peruskuntoharjoitus:
60min yhtäjaksoinen työ
tai
10min-9min-8min… , rest 30sec btw sets
- Valitse yksi kone (pyörä,soutu,hiihto)
- Valitse toinen ylläolevista vaihtoehdoista miten haluat treenin tehdä.
- Pk- sykkeet koko treenin ajan
- Sykkeen pitää pysyä aerobisella kynnyksellä tai sen alla, (suurin osa helposti tekee liian kovaa). Pitää Pystyä Puhumaan Puuskuttamatta.
-Aerobinen kynnys on n.70% max sykkeestä. -
-
5 sets Workout
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (24/32 kg)
Max steps walking lunges in
the remaining time.
– Rest 1:30 between sets.Scaled WOD
5 sets:
On a 1:30 clock:
15 plate hops (2 in)
10 KB goblet squats
Max steps walking lunges in
the remaining time.
– Rest 1:30 between sets. -
“Flight of the condor” Workout
-
120822 Perjantai A Strength
In 10min work up to a heavy set of:
1 hang power snatch + 1 overhead squat -
120822 Perjantai B Workout
On the minute for 15min
1. 10-12 overhead squat 42,5/30
2. 8-10 bar over burpee
3. 8-10 hang power snatch 42,5/30
4. 8-10 bar over burpee
5. Rest -
”Pump gone bad” Workout
Pump gone bad
3 kierrosta
1min vauhtipunnerrus 45/30kg
1min bulgarialainen askelkyykky 2x22,5/15kg kp
1min kulmasoutu 45/30kg
1min vasarahauiskäänto 15/10kg kp
1min echo bike
1min lepo -
Pushing power Strength
A1) Dumbbell Shoulder press 3x5xheavy
A2) Barbell push press 3x5x75%
A3) push ups 3x12
1-2 min rest between movements, try to go unbroken -
Seal Row + Bicep Curl (DELOAD) Strength
4 supersets:
8 Seal Row
12 DB Bicep Curls
- Go by feel
- 2-3min Rest btw sets -
