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

21.9.2020 Workout

For time:

Front Squats
18-15-12-9
Double Unders
40-30-20-10

Barbell 45/35kg
Deadlift Strength

deadlift
5-4-3-3-3
- no bouncing
- add weight every set
Split Jerk Strength
Spilt Jerk from rack 6x2 70-80%
- nouse painoissa 70-80% maksimista
- Voit ottaa tämän myös tekniikka harjoituksena, jolloin unohda prosentit ja keskity tekniikkaan.
1-legged DL Strength

Yhden jalan maastaveto 2x8+8
- Kevyehkö paino!!
Quality Workout

4 Rounds For Quality:

8+8 Single Leg Deadlift
15-20 Heavy KB Swing
10-15 Hollow Rock
Death by squat clean Workout

20 EMOM:

1 squat clean - lisää 2,5/5kg niin kauan kuin saat onnistuneen toiston.

Lämmittelyn viimeisestä painosta.
Katja, some serious arm muscles Workout

6 kertaa 45s työtä / 45s lepoa:

10 ring rows + max cal row

Tulos: soudetut kalorit yhteensä
Swings and russian stuff Workout

4-5 kertaa:

3x kip swing + T2B + pull-up (+ C2B) / kip swing + Knee/leg raises + jumping pull-up
3 russian dips + 3 dips = hands on box. Jalat maassa tarpeen mukaan.
Power output EMOM Workout
16 EMOM:
1. Row (max cals with 100% of max. Avg Kcal/h in 2 min. tai 80% maksimaalisesta tehontuotosta.)
2. Rest walk
3. 50 DU/100 SU
4. 15 T2B
Summer Monster Mash Workout

For time:
600m Run
6 Rounds of “Nate”
80/60 Cal. On a machine
3 Rounds of “DT”
80/60 Cal. On. machine
6 Rounds of “Cindy”
600m Run

Need a training program?

21.9.2020 Workout

Deadlift Strength

Split Jerk Strength

1-legged DL Strength

Quality Workout

Death by squat clean Workout

Katja, some serious arm muscles Workout

Swings and russian stuff Workout

Power output EMOM Workout

Summer Monster Mash Workout