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-
Strength work Strength
STRENGTH
4 rounds, rest as needed
1) 5 Back Squat
2) 5 Weighted Pull-Up
3) 5 Bench PressRPE 3+ to 4
Try to add 5-10% compared to last week
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Pe 17.5.2019 Maastaveto Strength
Maastaveto max1
Reverse hyper 50-100 toistoa "omalla painolla"
Vatsarutistukset jalat suorana/leveällä 50-100 toistoa -
Ma 13.5.2019 Kyykky Strength
Kyykky max1
Band-pull-aparts / facepulls 100-200 toistoa
Tasapainolankkuja 2-3 sarjaa -
"Milestone" Workout
For time:
3 Rounds of:
1600m Run
10 Alt. KB power cleans + Thrusters 24/16kg
30 Abmat sit-ups -
CF Pmk Accessory 1 Strength
Four rounds
12/side Single leg deadlift w/2kb
8+ Hanging leg raiseModerate weight
Rest 90s between sets
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Friday accessory work Workout
Accessory work
3 rounds for ”pump”
12 Bicep curls with barbell (3 sec tempo down)
Rest 30 sec
12 Triceps with band
Rest 1 minute -
Optional accessory Workout
Optional Accessory:
CONDITIONING
10-15min Easy Aerobic Exercise with nose breathing only
RPE 2
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Optional accessory Workout
Optional Accessory
GYMNASTIC STRENGTH
E2MOM x5
1-2 Skin the Cat, remaining time easy Airbike/Bike with nose breathing only. Start with Skin the Cat.
RPE 2-3
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15-12-9-6-3 toistot Workout
15-12-9-6-3
Raaka rinnalleveto 60/40kg
Leuanveto
Etukyykky 60/40kg
LeuanvetoAikaraja 20min