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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Weightlifting Workout
A:
Tall clean from hips + tempo power clean + paused push press 6x1 @30-40%B:
Power clean + push press + push jerk
5x1 @60-65% -
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Conditioning Workout
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2.12.2023 Workout
EILINEN
tai
LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta
tai
LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi
tai
PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min -
8.12.2023 Back Squat Strength
Back squat
8 @ 68-72% (3 RIR)
6 @ 72-76% (3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80-84% (2 RIR)Rest 3 to 4-minutes between sets
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OPTIONAL LONG ENDURANCE Workout
WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEEMOM x 32-40
1) bike
2) 1-3 rope climb/ or peg board
3) bike
4) 20-50 DU
Not too fast, just move!!!
PK 1-2, not too FAST !!!COOLDOWN
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE