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-
Penkkipunnerrus progressio: viikko 10/16 Strength
3 - 3 - 3+ @70-80-90% (+5kg edelliseen)
laske painot: 90% of 1RM -
Deadlift 5-5-3-3-3-3+ Strength
Deadlift
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• 3 reps at 80% NT1RM
• AMRAP at 85% NT1RM -
8 x 90s: Bench Press / Deadlift / Box Jump Workout
Every 90 sec for 8 rounds:
• 3 Bench Press BW / 0.7xBW
• 3 Deadlifts 1.5xBW / BW
• Max Box Jumps 24/20”
Within 90 seconds, perform 3 bench presses (with bodyweight for men / 70% of bodyweight for women on the bar), 3 deadlifts (with 150% of bodyweight for men / bodyweight for women on the bar) and then as many box jumps as possible. Repeat for a total of 8 rounds. Score is number of box jumps completed. Goal: 120. -
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Conditioning Workout
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CrossLifting Workout
A)
Daily max of 5RM Hang Power Clean
- work on speed and positionsB)
EMOM 16 mins
Min 1: Curtis P x 4
Min 2: rest
Min 3: one round of DT @60/43kg
Min 4: restOne "Curtis P" complex consists of one Power Clean, one Lunge (each leg), and one Push Press.
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Long emom #masu Workout
0-10min 5 Ring row + 5 Tuck-ups
10-20min 5 Air squat + 5 Box step overs
20-30min 5 Lunges + 5 Push-ups
30-40min 5 DB Strict press + 5 Bulgarian split squat
40-50min 5 DB Biceps curls + 5 SHSPU
50-60min 5 DB Bench press + 5 Pull-ups