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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PRVN60 14.9 Conditioning Workout
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SKILL Workout
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Voimanosto: ma 11.9.2023 penkki Strength
Facepulls 5x20
Penkki 4x4x80%, 2x6x70%, 10x60%
Pystysoutu käsipainoilla 3x20
Vipunostot maaten 4x12-20
-varovasti kuormaa lisätenOjentajat kumpparilla 3x20
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22.9.2023 Deadlift Strength
On The 2:00 x 5 Sets :
2 Deadlifts
- Use same weight across
- Aim to perform all sets fast weight that is between 85-90% of your 1RM Deadlift.
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22.9.2023 Strict Weighted Pull-ups Strength
3 Waves :
6 Strict Weighted Pull-Ups ( Heavy )
4 Strict Weighted Pull-Ups ( Heavier )
2 Strict Weighted Pull-Ups ( Heaviest )Rest 1-2 Minutes
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Erg, snatches and wall climbs Workout
20 min amrap
- 30sec erg@85%
- 4/8/12/16… Alt snatches 1x17.5kg DB
- 1/2/3/4… wall climbs
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13.9.2023 BasicWod Workout
EMOM 12, For Max Reps
Minute 1 : Push Press 40/25kg
Minute 2 : Jumping Lunges
Minute 3 : Hanging Knee Raise
Minute 4 : Plank Hold 0:40 -
(HATCH) Back squat, week 4 / day 1: 1x8@65%, 1x8@70%, 1x6@80%, 1x6@85% Strength
1x8@65%
1x8@70%
1x6@80%
1x6@85% -
Conditioning Workout
For time with partner :
80 Partner wall ball over the rack @9/6kg
40/35 cal row - You GO I GO
80 m Single arm KB OH Carry (4x20m, 10m/arm) - You GO I GO @24/16kg
40/35 cal row
80 Russian swing @24/16kg
40/35 cal row
80 m Single arm KB OH Carry
40/35 cal row
80 Partner wall ball over the rack @9/6kg
40/35 cal rowCash out : 40 burpee over rower (You GO, I GO )
Timecap : 30 mins