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-
1.Gymnastic Focus Work Workout
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31.7.2019 Sali Workout
Lämmittely:
15 minuuttia
10 voimatempaus
5 raakatempaus
5 valakyykky
10 boksihyppy
30 fillarivatsaa
10 kuminauha soutuPolvelta korkea Tempaus Veto + taskuilta tempaus
3 x (1+1)@70%
3 x (1+1)@75%
3 x (1+1)@80%/raskasEpäkäsveto + Te mave
2 x (2+1)@100%
2 x (2+1)@110%
3 x (1+1)@120%Raakatempaus taskuilta
5 x 2, kuorma jolla nopeus pysyy
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Aikaa vastaan: soutu / box-over-burpee / kp-tempaus / DU Workout
Aikaa vastaan:
Buy in 1000m soutu
3 kierrosta:
- 10 box-over-burpee (N 50cm / M 60cm)
- 5/5 käsipainotempaus (N 15kg / M 22,5kg)
Cash out 100 tuplanaruhyppy
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3-position snatch Strength
Weightlifting – Snatch
Build up to a heavy set of 3-postition snatch
*3-position snatch: Hi-hang snatch + hang snatch + snatch
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Penaa <3 Stopparilla Strength
5 sets of:
Bench Press x 3 reps @ 21X0 HUOM! Stoppi rinnassa!
Rest 20 seconds
Ring Rows x 5
Rest 20 seconds
Lankku 60 s.
Rest 3 min
80+ % of 1RM
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Conditioning 26-07-2019 Workout
For 12-15mins;
40m Overhead KB Carry (right)
40m Overhead KB Carry (left)
15 DB Rollback Triceps Extensions (moderate-heavy)
15 Banded Triceps Pushdowns (heavy band)- Rest as needed and done for quality
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Strength 25-07-2019 Workout
1) Sumo Deadlift against a band: 6 x 3 @ 60%, every 60s.
- reset on each rep
- Based off of 1RM Sumo Deadlift2) Seated Dynamic Box Jumps: 8 x 3, every 60s.
- Option: wear a weighted vest