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-
Nordic Masters League Workout
EVENT 3 - “Rep Frenzy”
4 rounds for repetitions
1min db hang snatch
1min toes to bar
1min row (calories)
1min rest -
-
BASIC CONDITION Workout
6 x 5min A,B,A,B,A,B
A) 5min amrap
Row/bike/ski
- tasainen rauhallinen vauhti- rest 1min between amraps
B) 5min amrap
15 KB swings
10 Goblet squats
5 push up/HSPU- rest 1min between amraps
-
3.12.2024 Bench & Row Workout
Alternate B1/B2
B1. DB bench press – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2
B2. Barbell seal row – 3 to 4 x 8-10 @ RPE 8 (2 RIR), rest 2:00 before B1
-
Pull & Push Workout
5 rounds:
10 Scapula Pull-ups w/ 3sec hold
10 HR Push-ups
- Unbroken sets, rest as needed -
-
Jefferson Curl & Reverse Hypers Workout
3 sets for quality:
10 Jefferson Curls
10 Reverse Hypers
- Rest as needed -
22.7.2024 PAUSE BACK SQUAT + BACK SQUAT Strength
*2sec bottom
2+3@70%, 2x1x[2+3]@75%, bs-%, rest btw sets 3min -
22.7.2024 POWER SNATCH + SNATCH from KNEE + OHS -- prog. II Strength
2x1x[2+1+1]@barbell, 2+1+1@55-60%, 2x1x[2+1+1]@60-65%, sn-%, rest btw sets 2min
-
new MOVEMENT II Workout
20min for quality:
1-2 sets of Bar muscle up drill of choice
6-8+6-8 alt. iso-hold glute bridge db floor press
8-12+8-12 staggered stance goblet squat
60-90s machine @zone 2RPE 6-7
