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-
TuplaFran & muuta pikkukivaa parin kanssa Workout
In 30 min time perform with partner:
0:00–15:00 “Fran–narF” – For time
Jakakaa kaikki toistot vapaasti.21-15-9
Thruster
Pull-up1 min lepo, sitten
9-15-21
Pull-up
ThrusterRX: 30/42,5 kg
Scaled: 20/30 kg, hyppyleuatTime cap: 15 min
15:00-17:00 lepo
17:00-30:00
50 synchro burpees
Jakakaa loput toistot vapaasti:
40 deadlifts
30 T2B
20 sit-ups
10 HSPU -
18.3.23 Workout
10 rounds for time:
5 toes to bar
5 ground to overhead @50/35kg
5 box jump overs
5 burpee to targettc: 18min
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Tavoittele noin 1.15-1.30 kierroksia
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Low hang squat snatch waves Strength
E90s x12:
Low hang squat snatches (hang below knee):
3-2-1 - 3-2-1 - 3-2-1 - 3-2-1 -
Barbell klubben 7.3.2023 Workout
A.1) Tempaus veto korkea + Dip snatch 5× 1+2 korotellen
B.1) Tempaus 8×1 70-75% 1min palautuksilla
C.1) Muscle clean+ dip clean + drop jerk 5×1+1+1
D.1) Rinnalleveto ja Työntö 5×1+1 75% 1min palautuksilla
E.1) Strict press 6×3 70-75%
E.2) Pudotus hypyt 6x3 -
Conditioning Workout
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Ma 20.2.2023 perus: maastaveto Workout
Maastaveto 3x5 (45-55-65) 75% x amrap
Pystypunnerrus yhdellä kädellä 3x10-15 / käsi
Sivutaivutukset 3x20 / puoli
Hauiskääntö tangolla 5x10
Suorinjaloin maastaveto 2x15 / jalka
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Pe 17.2.2022 perus: kyykky Strength
Kyykky 2x5x50%, 2x4x60%, 2x3x70%
Linkkarit 5x10
Vap.val takaketju-liike, valitse joka viikko eri
-suorinjaloin mave 5x10
-etuheilautus 5x20
-selkäpenkki 5x8-15
-reverse hyper 5x15-25 -
Perjantai 10.3.23. FN Workout
Warm up
3-5 min cardio
then
2 rounds
10+10 suitcase deadlifts
20/20m single arm front rack walk
20 medball twists
10 alasvetoa kuminauha+keppi (leuanveto tangosta)StrongMan Work
SKILL TRAINING
Sandbag cleans
Farmers Walking
Yoke Carrying
Sledge Push
Tyre Flipping
Tyre HammeringAfter Testing each movement perform 3 working sets of 3-5 movements you choose/
Easy Feeling work for 20-30 minutes (have fun and go by feeling)
Sledge push 20m or 10/10m
Sandbag cleans x 4-6 reps
Farmers Walk x 40-60m
Yoke Carrying 2x7.5/7.5m
Tyre Hammering 3x8-12 reps from both sides