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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29.9.2023 Squat Clean Thruster ( Cluster ) Strength
On The Minute x 15
1 Squat Clean Thruster
** build every 3 sets ( 5 weight jumps )
you can choose your own weight
start around 70-75% of your 1 RM Thruster.
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29.9.2023 Back Squat Strength
Set 1 : 6 Back Squat @ 75%
Set 2 : 3 Back Squat @ 80%
Set 3 : 6 Back Squat @ 75%
Set 4 : 3 Back Squat @ 85%
Set 5 : 6 Back Squat @ 75%
Set 6 : 3 Back Squat @88%Rest 1 - 2 minutes between sets.
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29.9.2023 Warmup Workout
3 rounds :
5 Strict Pull-ups
10 Straight Legged Sit-ups
8 Cossak Squat
2:00 Bike -
Muscle & Power, CORE Workout
EMOM for 4 rounds:
1) Alternating crunches (vuoronperään suoraan ja ristiin)
2) Alternating Reverse crunches (vuoronperään molemmat jalat ja yksi jalka nousee)
3) Hollow rocks
4) Rest -
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EASY ENDURANCE Workout
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Upper body strength Workout
2x 5-10 strict pull up
2x10 Db bench press
2x 10 barbell row
2x 10 press2-3reps in tank, rest 1-2mn between sets
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Pull Workout
A: Ring pull ups pronated 3set
B: Ring chin ups Supinated 3set
C: Rkb swing 10x15
D: DB koncentrations curl 1xMax
E: Db biceps curls 1xMax -