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-
Air squats & HPC Workout
Metcon (time)
For time:
3 Rounds
30 Air squats
8 Hang power cleans 60/40kgRest 2 minutes
2 Rounds
40 Air squats
10 Hang power cleans 60/40kgRest 2 minutes
1 Round of
50 Air squats
12 Hang power cleans 60/40kgTimecap: 14 minutes
Accessory:
Banded kettlebell swing, 4-5 x 15-20 - moderate. Rest 60s between sets.
High box jumps 4-6 sets of 2-3 jumps.
Rest as needed. -
Weighted pull-ups (+Accessories) Workout
Strength (load)
Weighted pull-ups
3-3-3, AHAP.Accessory:
EMOM for 10 minutes of:
8 Heavy DB snatches, alt. arms (4/4)Then
7-12 Peg board climbs OR 12-18 Legless rope climbs OR 18-22 Rope lowers
Rest as needed.
Then
3 x 14 (7/7) DB curls, alt. arms.
Rest 1 min between sets. -
24 min 4 liikettä Workout
24min
750m soutu/1500m pyörä
15 istumaannousu
10 boksihyppy
5 paholaisen punnerrus -
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HSPU practice Workout
HSPU skill work for 5 -10min
And then
E2MOM
4 x 8-12 Kipping HSPU- add a rep or two from previous HSPU workout
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Power clean Strength
Max effort power clean
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart! -
Maastaveto 3,2,2,1 jätä hieman vielä varastoon Strength
Maastaveto 3,2,2,1 jätä hieman vielä varastoon
Nousevat painot 2 min tauot