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-
Engine bias - Viikko 10 (3/3) Workout
30-40 min C2 bike, low damper, high rpm
Tämän harjoituksen tarkoitus on toimia vähemmän lihaksia kuormittavana kestävyysharjoitteluna, joka kuitenkin kuormittaa keuhkoja. Laita dampperi kevyelle ja ota tavoitteeksi korkea rpm, jonka säilyttämiseen joudut keskittymään.
Tämän jälkeen kevyt rullailu ja venyttely lihaksille edistämään palautumista viikon harjoituksista.
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Morning Intervals Workout
30min time
Equipments: 1xRow, 2xSkiErg, 1xBikeErg, 2xEcho Bike
18-20 Cal / 12-15 Cal. on a machine when its your turn, then - back in the line and wait for the next
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200423 Torstai Workout
DELOAD WEEK
6min AMRAP
6 pistol squat (right leg)
6 KB sumo deadlift high-pull 24/16
6 pistol squat (left leg)
6 KB sumo deadlift high-pull 24/16Rest 2min
6min AMRAP
2 shuttle run
4 burpee to target*1 shuttle run is 7,5+7,5m
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Strength Workout
EVERY 3:00 x 4 SETS
3-5 Tempo Strict Handstand Push-Ups @ 30X1
:45 Double KB/DB Overhead Hold @ moderate
Easy Jog/Walk w/ Time Remaining...Scaling: 3 negative HSPU
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WOD: Tempaus- & kehonpainojyystö Workout
EMOM24:
a) 6-12 power snatch, UB & TnG if technique allows (42,5 / 35)
b) 15 air squat - 10 sit up - 5 pull up
c) rest -
Back Squat Strength
6 sets of Back Squat
Set 1: 5 @70%
Set 2: 4 @75%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 2 @85%
Set 6: 1 @90%- Rest 2-3min btw sets.
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Conditioning Workout
Partner WOD
AMRAP 8
4 Burpee Pull up
8 goblet squat @24/16kg
( relay style )3 mins REST
AMRAP 8
4 Burpee T2b
8 USA Swing
( relay style)3 mins REST
AMRAP 8 mins
4 burpee box jump
8 KB snatch (4/4)
( relay style ) -
