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-
Takomo Gymnastics Workout
A.) Rope climb technique
-normal/ legless4 rds
Ring Push-up support hold 15-20 sec
Rope climbs 1-3 reps
Seated pike leg lifts 10- 20 reps
rest 1 min after each round -
Hammer Time Workout
For time:
21 - 15 - 9
Dumbbell snatch (22,5/ 15 kg)
Box jumps
Push upsTime cap 12 minute
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Optional accessory Workout
Optional Accessory:
GYMNASTIC STRENGTH
3x15sec Flutter Kicks, 45sec rest
RPE 3 to 4
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Weighted box step-up 5x10 (5+5) Strength
Box step-up with extra weight. Five sets of ten, five for each leg.
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Barbell bicep curl Strength
In 6sets, start with empty barbell and build up to days max 10reps.
Rest 60sec between sets. -
EMOM 12 (4 rounds) Workout
1) 9 Strict chin-ups
2) 15 KBS (US), choose weight
3) 21 Push-ups
Alternate btw 1, 2, 3. -
Strength Strength
Close Grip Floor Press: 4 x 6
- Rest 90s.Between work sets complete 10 DB Hammer Curls
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Morning Intervals Workout
In pair
200 Cal. Bike/Assault Bike
3000m Row
Max Cal. Bike/Assault Bike until the clock hits 30min -
"Yhteistreeni" Workout
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40 Min With Partner Workout
40 MIN WITH PARTNER:
Partner 1:
1000m RowPartner 2:
Amrap:
200m Run
15 Box Step Over
12 KB Snatch (alternating) 12/16kg
9 Push upChange every time the row is completed! And start the Amrap where the other one ended it.
The other one can start the amrap only when the other one has started to row.
Easy pace!
The Result is amraps completed together