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-
”GFY” maastaveto tabata Workout
”GFY”
Maastaveto 143/96kg tai @70-75% 1RM
max toistot 8x20s, 10s lepoMaastaveto tabata raskaalla painolla, mikäs sen ihanampaa. Aloita ylläpidettävällä toistomäärällä ja jos paukkuja riittää lopussa, pyri 2-3 viimeiseen intervalliin lisäämään muutama toisto. Pyri saamaan kasaan yli 25 toistoa, määrätyillä painoilla kun pääsee yli 35 toiston tietää varmasti tehneensä maastavetoa
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Tempo Front squat Strength
Tempo Front squat
2x3 75%
3x380%3 seconds at the bottom of each rep. Don't go any higher than the specified percentage!
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Med ball incline DB Press Strength
10 RPE 7
10 RPE 8
8 RPE 8
8 RPE 8
6 RPE 9
6 RPE 10Tempo is 3010 with 90 seconds rest! 3 seconds lowering. You can use dbs or kettle bells. Try to press on front of the sternum with the elbow tucked.
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OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 1 DAY 2 Strength
Back squat:
- 1x10@60%
- 1x8@65%
- 1x8@70%
- 1x8@75%Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70% -
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Back Squat (Strength Progression 9.) Strength
3 x 2
AHAFA (As Heavy As Form Allows)
~90% of 1RTM
3min rest between sets
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Rowing Intervals Workout
YGIG
(Every distance should be inside 10sec 500m split difference)
200m
400m
600m
800m
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"Nate" Workout
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24kgScaled1:
4 Strict C2B/Pullups + 4 Ring Dips
4 HandStand Push ups
8 Kettlebell swings 32/24kgScaled2
4 Pull Ups + 4 Dips
4 Hspu
8 Kettlebell swings 32/24kgScaled3
4 Ring Row + 4 Push Ups
4 Handstand push ups (box) or Pike Push Ups
8 Kettlebell swings 32/24kg