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

ROW,RUN, SKIP Workout

FOR TIME:
2000 metres rowing
50 wall-ball shots
1000 metres rowing
35 wall-ball shots
200 DU
20 wall-ball shots
Styrka Push Jerk 1RM Strength

B: Push Jerk
(hitta ditt 1 RM)
Styrka Front Squat 3-5r@85-90% x 5set Strength

A: Front Squat 3-5rep@85-90% 1 RM x 5 set
BASIC Styrka Split Squat 4-6r x 5set Strength

A: Split Squat KB OH 4-6rep x 5 set/ben
Stabilitet Axlar/Skuldra samt Stretch Workout

D1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)

D2: Tänj F-sida Lår 2&2 ca 2min/ben
7.12.2013 Strength

Strength and technique:

Overhead squat 1 RM
Competition Strength

B.
Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 2 reps @ 80-90% of 1-RM
Back Squat DAY! Workout

3-3-3-3-3-3 reps of : Back Squat
2015-06-03 OLY Strength

A: Mid-hang Clean 3rep@50-60% x 3

B: Splitjerk 3rep@50-60% x 3

C: Clean & Jerk
3rep@60-70% x 3
2rep@70-80% x 3

D: Splitposition press 4rep x 4 (heavy)

Du sparar resultatet från övning C
2015-06-01 BASIC Workout

B1: 100m Sprint
B2: 10 KB Push Press (5/arm)
B3: 7 Burpees (snabbt)
x 3 varv
vila 2min
x 3 set

Need a training program?

ROW,RUN, SKIP Workout

Styrka Push Jerk 1RM Strength

Styrka Front Squat 3-5r@85-90% x 5set Strength

BASIC Styrka Split Squat 4-6r x 5set Strength

Stabilitet Axlar/Skuldra samt Stretch Workout

7.12.2013 Strength

Competition Strength

Back Squat DAY! Workout

2015-06-03 OLY Strength

2015-06-01 BASIC Workout