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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Supinated L-sit Pull-ups 7 x 2 Workout
Supinated L-sit Pull-ups (chin-ups, palms facing you)
7 x 2Start from L-hang, add weights if possible
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Strength&Conditioning - 15-12-9 of your choice Workout
15-12-9 of your choice
Ohje: valitse 2 tai useampia liikkeitä ja tee niillä toistot 15-12-9. Sovella päivän kuntotasoasi harjoitukseen.
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Clean & Jerk complex Strength
Find days max:
1 squat clean+ 2 front squat + 1 split jerkDo additional 3-4 x 1 c/j with days max weight on complex.
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Keskiviikko 7.6 Strength
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5 Rounds (Part B, choose B or C) Workout
5 Rounds, same lap times:
7 Push Press (40/30) (not TNG)
400 m Run @ 90%Rest 2:30
7 KB Snatches, alternating Hands
400m Run @ 90%Rest 2:30
7 Thrusters (40/30)
400 m Run @ 90%Rest 2:30
7 Push Press (40/30)
400 m Run @ 90%Rest 2:30
7 Snatches or Thrusters
400 m Run @ 90%- Keep each lap as close to each other as possible
Total time as score.
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Power&Speed - Strength Work Strength
5 sets
Front Squat 10-8-6-4-2 AHAFA
Weighted Pull-Up 5x5
Strict Ring Dip 5-10Ohje: tee tämä voimaosio kiertoharjoitteena. Ensin 10 etukyykkyä, lepää 1-2min, 5 lisäpainoleukaa, lepää 1-2min, 5-10 dippiä. Tässä on yksi kierros. Seuraavalla kierroksella etukyykyn sarja vähenee kahdella, muissa liikkeissä toistot pysyvät samana.
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AMRAP 7 min (A) Workout
AMRAP 7 min:
7 Power Cleans
7 Chest-to-bar Pullups5 min Rest before next amrap