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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Painonnosto, tempaus Strength
Tempaus alle meno räkistä x 3 x 5 sarjaa (40 - 50 %)
Tempauskompleksi (taskulta + polven ylp. + lattiasta) x 5 (65 - 75 %)
Takakyykky x 2 + boxi hyppy x 2 x 5 sarjaa (75 % 1 RM) 3 min palautus
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Strength Workout
1a) DB Split Squats: 3 x 8 each leg. Rest 30s.
1b) Inverted Rows - pronated grip: 3 x 12-15. Rest 30s.
1c) Russian Twist: 3 x 30 (total). Rest 30s.Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.
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Strength 01-03-2020 Workout
1a) DB Split Squats: 3 x 8 each. Rest 30s.
1b) Inverted Rows - pronated grip: 3 x 12-15. Rest 30s.
1c) Russian Twist: 3 x 30 (total). Rest 30s.- Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.
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WARM-UP Workout
3 rounds:
15/12cal Row
8 Box over Jump
8 Plate Sit-Up
Handstand Shoulder Opener video and/or 1-3 Skin the Cat video
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Barbell complex Workout
On the 1:30 x 7
Power clean
Front Squat
Push jerk
Cluster*Pyri etsimään päivän isoin kuorma kompleksiin. Ote ei saa irrota tangosta kesken kierroksen.
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9.9.2019 CF Workout
Stopilla takakyykky, raskas ykkönen
Raakatyöntö 3x3@70%
Vapu 3x3@70%
Korkeat boksi hypyt 5 x 3 SO 2:30
Jalannosto/ttb 3 x max