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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Ring progression Workout
EMOM 8
1. -5 s of max c2r hold (take 5 s off from last week max hold)
2. 2 negative ring dip -
Maastaveto klusteri 4x5 toistoa Strength
Maastaveto klusteri
4x5, ensimmäinen sarja @75% viimeisimmästä 1RM. Lisää painoa joka sarjaan.
Nosta ensin paino 2 kertaa ja sen jälkeen 1 nosto 20s levoilla. Lepo 2-3min. -
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Basic conditioning Workout
AMRAP40
1500m bike / 750m row
20 box step overs
40 m farmers carry
1500m bike / 750m row
20 KB single arm hang snatch
40 m KB over head carry*Basic conditioning - You should be able to talk while you move.
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4 kierrosta 30 sek töitä ja 30 sek lepo Workout
12min 30s töitä/30s lepo
- Tuplanaruhyppy
- Istumaannousu
- Leuanveto
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Pause front squat Strength
5 x 2 Pauce front squat
-leave one rep in the tank
-rest 4 minutes between sets -
Max effort box squat Strength
Max effort box squat
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!