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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Rive emom 40 min Workout
40 min emom.
20 min joka 2 min.
2 riveä raakana + 2 kyykystä.
20 min joka 1:30 min
1 rive kyykystä. 80 -90% maksimista. -
Perjantai 27.10 Workout
For time!
12 Deadlifts 70/55
3 Ropes
12 Push jerks 70/55
2 Ropes
12 Front squats 70/55
1 Rope
9 Deadlifts 80/65
3 Muscle ups
9 Push jerks 80/65
2 Muscle ups
9 Front squats 80/65
1 Muscle up
6 Deadlifts 90/75
3 Bar MU
6 Push Jerks 90/75
2 Bar MU
6 Front squats 90/75
1 Bar MUNo Muscle up? For one MU do 3 C2B + 3 Dips
No Bar MU? For one bar MU do 3 C2B + 3 Dips
Too much weight? Start 10kg lighter.
Still too much weight? Start 15kg lighter. -
22.11.2017 Ke Perusryhmä Penkki Workout
Penkki 3x4x70%, 6x3x80%
Kapea penkki @ short 5x3-5
FacePull 50-100 toistoa
Hauikset 50-100 toistoa -
29.11.2017 Ke Perusryhmä Penkki Workout
Penkki 2x3x75%, 2x85%, 2x90%, 2x95%
Merkkipenkki 3x3 (selvä pysäytys rinnalla, painot n. 70-75%)
Kulmasoutu 100 toistoa (12-20 toiston sarjoja)
Huoltavaa olkapääjumppaa "Blackburns for Shoulders" -
Accessory Work Workout
3-4 rounds, rest as needed
8+8 Bulgarian Split Squat
8+8 Seated Press
5-10 Chest to Rings Pull-Up
10sec Banded Core Hold -
Perjantai 20.10 Workout
EMOM 12
1) 3 Clusters 50/35
2) 2 Clusters 60/45
3) 1 Cluster 70/55
4) Rest
-3 Minute rest-
EMOM 8
1) 5 Squat snatches 50/35
2) 3 Squat snatches 60/45
3) 1 Squat snatch 70/55
-3 minute rest-
EMOM 12
1) 10 C2B
2) 12 Alternating pistols
3) 10 Hspu
4) RestThis should be heavy. Don't scale the weights too much.
If you miss a lift in the emom (Cluster or Snatch) try it again.
If you miss twice, then continue on the next minute normally.
You may use 3 bars during this workout. Do not scale the weights during the workout. This should be challenging for your mind too. -
Sotilaspenkki testi plus WOD Strength
4 kierrosta:
Against a 3-minute running clock:
Row 500 Meters (Or use other machines 100sec.)
Military Bench Press x 30 Reps @ (Naiset 0,5xBW / Miehet 0,75xBW)
Rest 2 minutes
Eli tästä treenistä saat itsellesi Sotilaspenkki- tuloksen eli sen maksimitoistomäärän mitä voit omalla painolla / 75 tai 50 prosentilla omasta painosta työntää. Toistomäärä luku 30 on tavoite jota kannattaa hakea, ei ole pakko saavuttaa mutta ylittää voi!! :) Oma paino pyöristettynä lähimpään 2.5 kiloon.
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Adv. Class: EMOM 10 min - clean tech Workout
EMOM 10 min
- 1 Clean + 2 Power Jerk
- 1 Power clean + 2 Split Jerk
55-65 %
60-70 %
65-75 % 1 RM Clean'n'Jerk -
Clean & Jerk Workout
EMOM x9:
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%Rest 2:00
EMOM x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%