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-
1.4.2022 Workout
3RFT:
42 Cal Bike Erg
21 HR Push Ups
30 Cal Bike Erg
15 Strict Ring Dips
18 Cal Bike Erg
9 Strict HSPU( 18 - 28 )
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1.4.2022 Warmup Workout
5 min Foam Roll
4 min Any Machine
3 rounds:
5 PVC OHS + 10 KB Swing + 15 Hollow Rocks
2 min BArbell thoracic opener
5 GM
5 BS
5 Elbow Rotations
5 SN Press
5 SN Deadlift
5 OHSThen:
1:00 + 1:00 Side plank
1:00 Air Squat -
Extra Credit 29-04-2022 Workout
Banded Pushdowns: 3 x 25. Rest 60s.
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- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom) -
Ke 27.4.2022 maastaveto Strength
Maastaveto korokkeelta 3x1 (75-80-85%)
-ITSE korokkeella, noin 5-10cmMaastaveto 2x2x80%
Sivutaivutukset 2x20 / puoli
Jalkojen/polviennostot riipusta 2x20
Reverse Hyper 2x20
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Conditioning Workout
3x AMRAP 3:
5 Power Cleans
5 Thrusters
10 Push-ups
10 V-ups
- Rest 1min btw amraps
- Continue where you left ofWeights: 42kg/30kg
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1.3.2021 SQUAT STRENGTH PROGRESS 8/12 Workout
LÄMMÖT KAIKILLA SAMA
HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
2 rounds:
5+5 Modified Curl Up (kanta koskettaa lattiaa, pää vartalon jatkeena irti lattiasta)
3 Goblet Squat Stretch (levyp. avaa lonkkia painon siirrolla 2xpuoli+5s vaakapito)
10 Reserve Hyper, hold 2 sec
5+5 Side Squat
ETUKYYKKY
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CLEAN PULL
OHEISHARJOITEET 2 kierrosta (kaikilla sama)
2+2 - 6+6 PISTOL SQUAT + L-SIT
3+3 KNEELING WINDMILL, heavy KB/DB
8-15 REVERSE PULL UPS, bodyweight (suorin vartaloin/jalat koukussa, tanko rintalastaan)--
DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA