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-
Warm up and strength Strength
Warmup:
Bike or row
1:00 easy
0:30 moderate
0:15 fast
X2Then 10 good mornings
Strength
Deadlifts
E2MOM
10@50%
8@60%
6@70%
4@80%
2@85% -
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Warm up Workout
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Muscle up Workout
8min EMOM
4-8 Muscle ups, UB if possible
Scale with muscle up progression like
- low bar MU
- Jumping MU
- NO PULL UPS -
Core Workout
3-4 Rounds:
6/6 Lunge hold pallof press
5/5 Barbell deadbug
8/8 One leg hip thrust with bench (voit käyttää lisäpainoa) -
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Clean & Jerk Workout
3-4 Rounds:
3 One arm DB split press (R)
3 One arm DB split push press (R)
3 One arm DB Split jerk (R)
3 One arm DB split press (L)
3 One arm DB split push press (L)
3 One arm DB Split jerk (L)Increasing weight every set.
C&J
4 sets:
2 + 1 @-20 of last week 2RTMPidä toistot teknisenä ja terävinä.
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Pistol squat skills Workout
4 Rounds for quality:
10 alt. Bottom leg out
10 Pike ups
3/3 Pistol roll to handstand -
Snatch Deadlift Strength
4 x 3 V.2
Seiso 10kg levypainojen päällä. Pidä kantapää maassa koko liikkeen ajan!