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-
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21.5.2021 Workout
Warm Up 12 min
Ski 1:30
5 Strict Pull Ups
5 Snatch Press
3 Snatch Drop
5 Muscle Snatch
5 Box Jumps -
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Ma 17.5.2021 perus: kyykky Strength
Jalkanostot maaten 4x20 (lantion nostolla)
Kyykky 4x6x70%
Lonkan/jalan loitonnus kumpparilla 4x10-15 / puoli
Vauhtipunnerrus 3-5x5
-lyhyillä palautuksilla (60-90s) nousu ”kovaan vitoseen” -
Pe 14.5.2021 perus: maastaveto Strength
SitUps 3x20
Pendlay Row 3x4x55-60%
Maastaveto 3x6 (60-70-80%)
"Yhden käden kumppariveto" 3x10-15 / puoli
Kylkilankkunostot 3x20 / puoli
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WOD Workout
For time:
25 Burpee Box Jumps @60/50cm
50 Shoulder to Overhead @60/43kg
25 Burpee Box JumpsTimecap: 14:00
Extra:Banded Overhead Triceps: 4 x 25. Rest 60s.
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9.5.2021 Juoksu Workout
Juoksu 70 minuuttia.
Juokse kevyttä vauhtia, rytmitä tarvittaessa kävely pätkillä.
Kirjaa ylös kokonaismatka.
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Extra Credit 17-05-2021 Workout
Banded Alphabet: 3 sets on each side. Rest 60s.
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- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom) -
Friday 14th May 2021 Strength
Strength
Build up to 6RM deadlift
Accessory
12-12-12
RDLWorkout
AMRAP 9 mins
1 rope climb
3 HSPU
9 V ups or lemon squeezes