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-
29.9.2023 STRENGTH PROGRAM Workout
HEAVY WEEK 7/9
WARM UP sama saliohjelman kanssa
BACK SQUAT *one top set of
5@RPE10 (max lift, couldn't do more), then
3x5@-10%, rest between sets 3min, *5@rpe10 -- target load of max ~86%
SNATCH PULL *full foot
2-3x1@115% sn-%, rest between sets 2min
SEATED PRESS
3x6@RPE9, (could do 1 more reps), rest between sets 2min
*6@rpe9 -- target load of max ~81%
SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä
2 rounds:
10 NEUTRAL GRIP cable LAT PULLDOWN *lapiokahva
15 OH WALKING LUNGE step each leg
6-8 TRICEPS PUSH UPSRest as needed
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29.9.2023 BACK SQUAT Strength
*one top set of 5@RPE10 (max lift, couldn't do more), then
3x5@-10%, rest between sets 3min, *5@rpe10 -- target load of max ~86% -
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19.9.2023 Big Shoulders Workout
4 x 6 Plate Step-Ups. Go Every 2:30
6 x 4 Plate Step-Ups ( Belly to wall ). Go Every 2:30
Scull Crushers 5 x ( 5 + 5 ). Go Every 2:30
Biceps Curls w DB´S alternating. 4 x 12. Go Every 2:30
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12.9.2023 Itäkaira Workout
3 - 5 Rounds. Rest between movements as needed
15 Medball GHDSU
40m Double KB Front Rack Walk
8 Strict Pull-Ups w/ Band -
PRVN60 19.9 Conditioning Workout
AMRAP 20
100 DU
Bike erg 600m
DB front rack lunges 15m, 2x15kg
5 negative handstand pushups -
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PRVN60 17.9 Strength Strength
Every 2.5min for 15min:
1x [ 2 push jerks + 1 split jerk ]
@70-82% 1RM
rest 30sec between push and split -
PRVN60 17.9 Conditioning Workout
For time
60 air squats
30 dual DB STOH 15kg
15 burpee bar touches
40 air squats
20 dual DB STOH
10 burpee bar touches
20 air squats
10 dual DB STOH
5 burpee bar touchesTC 14min
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