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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1 Squat snatch + 1 Low hang squat snatch Strength
Find your daily technical heavy complex weight:
1 Squat snatch + 1 low hang squat snatch -
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Box jumps, Deadlifts, clean and jerks and pullups Workout
5 Rounds for time
- 20 Box jumps
- 8 Deadlifts 80kg
- 8(L) + 8(R) hang clean and jerks 22,5kg Dumbbell
- 8 Deadlifts 80kg
- 8(L) + 8(R) hang clean and jerks 22,5kg Dumbbell
- 12 Chest to bar/pullups
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Powerbuilding dag11 Strength
A: E2M for 14min
Snatch x1 @ heavy weight
(fokus på att sätta sig fullt)
B: Dead Lift 5rm @RPE 7 + 4x5 deload sets @90%
C: Superset x3
C1: Front foot elevated split squat x6-8/ben
C2: WPU x5-8
D: Superset x3
D1: Kb seasaw pres into 30m kb overhead carry x12-16+30m/alternera arm
D2: GHD back extensions x15
E: Triset x3
E1: Evil wheel 8-10
E2: Triceps extensions xMax
E3: Calf raises x8-15 -
Alternative A Workout
RUN:
1k moderate
Rest 60s
4x 200m fast (45s rest btw)Rest 3 min
1k moderate
Rest 60s
3x200m fast (45s rest btw)Rest 3 min
1k moderate
Rest 60s
2x200m fast (45s rest btw)Rest 3 min
1k moderate
Rest 60s
200m fast -
Alternative A Workout
RUN:
- 1k moderate
- Rest 60s
- 4x200m fast (45s rest btw)
Rest 3min
- 1k moderate
- Rest 60s
- 3x200m fast (45s rest btw)
Rest 3min
- 1k moderate
- Rest 60s
- 2x200m fast (rest 45s btw)
Rest 3min
- 1k moderate
- Rest 60s
- 200m fast
DONE!!