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-
Accessory work Workout
Accessory work
3 Sets
1:00 plank hold
40-50 russian twists (feet off the ground)
15-20 abmat sit ups (controlled)
rest 1 min -
Амрап 15. Тяги, нуп, отжимания Workout
АМРАП 15 минут:
7 становых тяг 40% от 1ПМ (не >80/50 кг)
9 подносов ног к турнику
11 отжиманий в упоре лежа с отрывом ладоней -
Conditioning Workout
4-5 Rounds (about 30min)
15cal Assault Bike / Ski-Erg (alternate)
3 Rounds Of "Cindy""Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats -
7.7.2021 masters sm Workout
LÄMMÖT & OHEISET SALIOHJELMAN MUKAAN!
HIP SNATCH
3x4@nousu 50% te-% pal 2min
POWER SN + SNATCH
2[2+1]@50%, 2[1+1]@60%, 2[1+1]@70% te-% pal 2min
CLEAN + SPLIT JERK
2+1@50%, 1+2@50%, 2+1@60%, 1+2@60%, 2+1@70%, 1+2@70%, 1+1@76% ty-% pal 2min
BOX HYPYT 3x6 pal 2min
FRONT SQUAT
4x4@nousu ty aloitus rautaan pal 2min -
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5.7.2021 masters sm Workout
LÄMMÖT & OHEISET SALIOHJELMAN MUKAAN!
SNATCH On The Plates
2x3@nousu 50% te-% pal 2min
SNATCH
3@50%, 2@60%, 2x2@70%, 2@76, 2x1@81%, 2x1@86%, 3x1@91% te-% pal 2min
CLEAN + SPLIT JERK
2+2@50%, 1+2@60%, 1+2@70%, 1+2@76%, 1+2@81%, 3[1+1]@86% ty-% pal 2min
CLEAN PULL
2x2@101%, 2x2@106% ty-% pal 2min -
Accessories Workout
4 Rounds:
20 DB Hammer Curls (10/10 per arm)
10-15 Scap Push-ups
20 Barbell Bicep Curls 20/15kg
- Rest as needed
- Athlete choice on load. Barbell curls with empty barbell. -
Conditioning Workout
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WOD Workout
EMOM 16
min 1: L- hang 30 sec
min 2: HS Hold 30 sec
min 3: C2 roll out 6-8 reps
min 4: Single leg KB DL 6/side
