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-
Clean Complex Strength
6 sets:
Set 1: 2 Squat Cleans + 2 Front Squats + 2 Split Jerks @50%
Set 2: 2 Squat Cleans + 2 Front Squats + 2 Split Jerks @60%
Set 3: 2 Squat Cleans + 2 Front Squats + 2 Split Jerks @70%
Set 4: 1 Squat Cleans + 1 Front Squats + 2 Split Jerks @75%
Set 5: 1 Squat Cleans + 1 Front Squats + 2 Split Jerks @80%
Set 6: 1 Squat Cleans + 1 Front Squats + 2 Split Jerks @85%Rest 2-3min btw sets.
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EMOM30 Workout
- 1-3 MU
- 15 Thruster @20/15kg
- 30sec Ring plank hold
- 14 Alt. DB snatch @17,5/12,5kg
- 40sec Bike/Ski/Row
Ideana on olla "palauttava" treeni, joten tee sen mukaan.
RPE 6 -
Assault Baseline Workout
“Assault Baseline”
- 60 cals Assault
- 50 Air squats
- 40 Ab-mat sit-ups
- 30 Push-ups
- 20 Pull-ups
- 10 BurpeesShould be performed every 6-12 weeks.
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Row intervals Workout
3 Rounds:
750m 5K pace ( VK1-2 alue)
15sec
500m 2K pace (VK2/max kestävyys alue)
30sec Rest
250m 1K Pace (Max kestävyys alue)
3min RestTavoite säilyttää sama vauhti kaikissa kierroksissa.
Cool down 10min. Easy Row/bike HR 60-65%
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GRACE Workout
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"3 Wise Men" Workout
3 x AMRAP with 2 min rest between
W:
AMRAP 4 min @10/8
5 Am. KB-swings
10 Bodybuilders
AMRAP 4 min
10 Russian KB-swings
20 Standing Ring Pullup
AMRAP 4 min
10 bodybuilders
30 Air SquatsY:
AMRAP 4 min @20/10
5 Hang Power Snatch
10 Bodybuilders
AMRAP 4 min
10 Power Cleans
20 Standing Ring Pullup
AMRAP 4 min
15 bodybuilders
30 Air SquatsO:
AMRAP 4 min @30/20
5 Hang Power Snatch
10 Bodybuilders
AMRAP 4 min
10 Power Cleans
20 Jumping Ring Pullup
AMRAP 4 min
15 bodybuilder over bar
30 bumper OH-squat 10/5b:
AMRAP 4 min @45/30
5 Hang Power Snatch
10 Burpees
AMRAP 4 min
10 Power Cleans
20 Jumping Ring CTB Pullup
AMRAP 4 min
15 bodybuilder over bar
30 bumper OH-squat 10/5P:
AMRAP 4 min @52,5/35
5 Hang Power Snatch
10 Burpees
AMRAP 4 min
10 Power Cleans
20 Pullups
AMRAP 4 min
15 bodybuilder over bar
30 Wall Balls 9/6B:
AMRAP 4 min @60/42,5
5 Hang Power Snatch
10 Burpees
AMRAP 4 min
10 Power Cleans
20 Pullups
AMRAP 4 min
15 bodybuilder over bar
30 Wall Balls 10/6