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-
Back Squat 5x3, tempo 42X1 Strength
STRENGTH (3/7)
Back Squat 5x3, tempo 42X1
RPE 4 to 4+
4sec down, 2sec hold at the bottom, explosive up, 1sec hold at the top
-
21.2.2021 Workout
Find max weight following complex, in 20 minutes:
Power Clean + Hang Squat Clean + Jerk + Back Squat + Split Jerk Behind Neck
Omatoimi:
Raakarinnalleveto + Rinnalleveto polven yläpuolelta kyykkyyn + Työntö + Takakyykky + Työntö niskasta.
Aikaa on paljon joten kannattaa tehdä 60-70% kuormilla päivän tavoitteesta usemman kerran, kroppa lämpiää ja nostotekniikka paranee.
Niskasta työnnön jälkeen tanko pudotetaan etupuolelle. -
-
14.1.2021 Strength
Snatch High pull + Snatch High Pull, drop + Squat Snatch
2 x (1+1+1) x 75%
2 x (1+1+1) x 80%
3 x (1+1+1) x 85%
3 x (1+1+1) x 90%SO 1:45
-
-
Strenght/conditioning Workout
emom 5
5 thrustes @50-60%
rest 1 min
emom 5
3 thrusters @65-75%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 Cluster @80-90% (squat clean thruster)
rest 1 min
emom 5
3 thrusters @65-75%
rest 1 min
emom 5
5 thrusters @50-60%
Barbell taken from floor.
totally 90 thrusters and time for this workout is 29 minutes. -
-
Intervals Workout
3 rounds alt time with partner
8-12 calories of rowing
6-8 burpee over rower
then
3 rounds
30-50 double unders or max reps in 45sec
8-12 jumping lunges or 12-16 air squats -
Monday chipper Workout
50 Wallball,
40 KBS (24/16kg),
30 Push-Up,
20 Pull-Up,
10 Burpee Box Over
With The Champ -
Bulgarian split squat Strength
Bulgarian split squat with barbell in back squat position
4x8+8 @ relative heavy weights
Rest as needed