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-
080124 Maanantai A Strength
Back squat progression VK 1/3
4x 1 pause back squat + 3 back squat
@75-80% 1RM (2-3 RIR)Kolmen viikon progressio. Sarjoissa ensimmäinen toisto tehdään aina pausella ja loput normaalina kyykkynä. Viikoittain sarjoissa on yksi kyykky vähemmän ja painot kasvavat.
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Keskiviikko 28.12.2016 - Weighted lunge Strength
5 sets of 10 lunges, alternating legs. AHAP. 3:00 min send-off
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2.1.2023 HR Zone 2-3 Workout
48 Minutes Of :
60/50 Calories Any Machine
4 Strict Pull-Ups ( Use Band / Weighted )
60/50 Calories Any Machine
8 - 12 Dumbell Bench Press -
Supersets Workout
4 supersets of
8-10 bench press
6-8 strict pull up/ chin up
- rest 3min between sets -
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18.3.2025 EMOM 12 ( Deload Cycle ) Workout
EMOM 12
1 Minute : 20 Kettlebell Swing 24/16kg
2 Minute : 8 Burpee Box Over Jumps 24"/20"
3 Minute : 10 Pull-Ups -
”Basic” vol. 181 Workout
EMOM 30
5-10 Wall Ball
8-12 Box Jump/ Step-ups
12-16 Single alt DB Snatch
8-12 Alt Renegade Rows
Rest -
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Pullups 5 x 5 Strength
Pullups
Fitness: weighted negatives 5 x 5 @ 2010.
Advanced: 5 - 4 - 3 - 2 - 1 @ 2010, rest 2 min between sets.Post details and weights into comments.
Strict Pullup Progressions:
Pre I - Scapular Retraction at bottom, Ring Rows
I - Negative Pullups (w/ active shoulders)
II - Negatives x Volume
III - Negatives + Weight
IV - Negatives + Weight x Volume
V - Negative to Positive
VI - Negative to Positive x Volume
VII - Positive Weighted