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-
Snatch Worx Workout
Work in pairs. Spend approx 10 min on each movement.
Straight leg Hang Muscle Snatch
Concentrate on firing the muscles involved separate from eachother. Perform the movement slowly.High hang Snatch
Concentrate on active upper back and extending the body uppwards like a "jump". The upper body should remain vertical throughout the movement.Do sets of 3:s. Rest a lot. Keep the weights around max 50% of 1 rm.
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AMRAP10 Workout
5x Power Clean
10x Front squat
20 x Double-under
@60/40kg, or 40-50% of 1RM power clean. -
8 Rounds; jumps and DB snatches Workout
Box jumps, 20 seconds
Rest, 10 seconds
Dumbbell snatch (Alternating), 20 seconds
Rest, 10 seconds -
15 min AMRAP Workout
1 x Rope climb
30 x Double unders
12 x One hand KB C&J 24/16kg, 6 Right and 6 Left -
Push press 3 x 5 (deload) Strength
Voima:
Push press 3 x 5 (40/50/60 %)
Huom: lasketaan 90 % ykkösmaksimista. Vikalla ei maksitoistoja koska DELOAD -
Gymnastics and Pump Workout
Working in pairs: (YGIG After each full round)
20 Min AMRAP
40 sec handstand hold
15 Bicep curls (20/15Kg)
8 strict t2b -
Basic Conditioning I Workout
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Pystypunnerrus vauhtipunnerruksella Strength
Pystypunnerrus vauhtipunnerruksella
3 x 1 pushpress + 2 shoulderpresses, AHAPTry to use the push press to advance your shoulder press.
The result is counted as 2 x shoulder press.
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Deadlift cycle 4 week 1 Strength
Add another 5kg to previous total (90%+5kg +5kg+5kg) = 90% +15kg
Please talk to the coaches if the last cycle was tough or you missed sessions!
Week 1: 65% x 5, 75% x 5 85% x 5+ -