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-
Bench Press Strength
5 sets of Bench Press
Set 1-2: 5 @70%
Set 3-4: 5 @75%
Set 5: 5 @80%
- Rest 2min btw sets -
2x 15 min AMRAPS with partner Workout
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50 min laite ja kehonpaino Workout
0-10min
Maksimi kalorit soutu/pyörä/hiihto10-30min
6 yleisliike
10 istumaannousu
16 askelluslaatikolle30-40min
100/80 kaloria soutu/pyörä/hiihto -
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Ke 16.3.2022 kyykky Strength
Goblet-kyykky 3x10
SitUps 3x10
-räjähtävä (käsillä ”vauhtia”)Kyykky 2x2x80%
Stoppi-kyykky 3x3x60%
Etuheilautus 3x20
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Gymnastics Workout
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Split Jerk Strength
5 sets of Split Jerk
Set 1: 3 @70% 1RM
Set 2: 3 @72%
Set 3: 2 @75%
Set 4: 2 @80%
Set 5: 2 @85%
- Rest 2-3 mins btw sets. -
Shoulder Press Strength
5 sets of Shoulder Press
Set 1: 7 at 65% 1RM
Set 2: 5 at 70%
Set 3: 3 at 80%
Set 4: 3 at 85%
Set 5: 3 at 85%
- Rest 2-3 mins btw sets. -
Core Cash Out Workout
3 Rounds
0:40 Flutter Kicks
0:20 Rest
0:40 Lying Knee Tucks
0:20 Rest
0:40 Hollow Body Rocks
0:20 Rest -
BBC Weightlifting - Clean and jerk Workout
Power clean + Squat clean + 2-3 Jerks w/ 2-3s pause @catch
Nousevalla painolla kunnes hidastuu.
Ei tng, ei pudotuksia
Kaksi kertaa sama paino ennen lisäämistä.B) Front squats 5 x 4 @ 81-84%
C) Accessory
Saksivalakyykky, 4 x 8+8
*Haastavuuden pitäisi olla keskiraskas. Noin 7/10 eli toistoja pitäisi jäädä tankkiin muutama.D) Core
3 Rounds of:
:40 V-ups
:40 Plank hold
:40 Flutter kicks
1:00 Rest