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-
6 rounds for quality Workout
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5x3-4 Workout
Front Squat with 3x2 s pause
1. pause @ 1/4 Squat
2. pause @1/2 squat
3. pause @ 3/4 squat -
Punttitunti, INT 1, alakroppa Strength
Blokki INT 1.
Takakyykky tangolla 3 sek stop (konsent.) 6 x 3 -
Eläintarha hommia Workout
Ohjattu treeni - Ole paikalla klo 16
Eläintarha Athletic Field
+358 9 31087866
https://goo.gl/maps/NN4x6FAwE3JxPC3s8 -
Wednesday Weightlifting Workout
With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 clean
rest 1 min bwn rounds
Then start to go up on weights for main parts
Clean&Jerk
3-3-2-2-1-1-1, build to heavy single. (choose to do 1-3 heavy singles)
rest 1-2 min bwn sets
then
3x2 reps @70-75% of todays heavy single (clean&jerk)
rest 1-2 min bwn sets
Put the heaviest clean&jerk on result area. -
Conditioning Workout
4 Rounds
7 Box step up bar on the back e/s 30-50kg
7 high box jumps
7 toe to bar -
Weighted sled sprint Strength
6 x 15m
Use weight that allows you to go hard and fast.
Rest as needed. -
Torstai 15.4. Workout
-
Monster set Workout
5 RNDS for quality
DBL DB (standing) press
DBL DB step back lunge
Renegate Row
- RPE 8
- Rest as needed
- 8 reps each movement / side
-
GS day 1.2 Strength
500m row
then
3 rounds 0f
15 band pull appart
8-10 banded push up
5 inch worms
5 box jumps
GS day 1
Bench Press 5x6 75% of 1RM
- rest as needed
- spend good amount of time doing warm up sets of:
15, 13, 11 and 9
- you're working out outside so keep rest fairly short.
- Think about this session as a bodybuilding like pump.
Lauri/Kasper
75% of the biggest max set
5 sets
- rest as needed
- use a weight if possible