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-
A. Primer Workout
21-15-9 double DB power cleans 25kg
50 DU after each round
- directly into -
21-15-9 double DB front squats 25kg
50 DU after each round -
Irja Workout
5 devils press (vain 5 kg painot)
10 hyppyä painon yli
15 ilmakyykkyä (vain 5 kg, koska pakara pipi)
Kierrosaika parani 1.45-1.30 :) fiilis kuin pilvessä:) -
30.6.2020 Workout
Eilinen/Lepo
Penkki punnerrus 3-3-3-3-3-3, nousevalla kuormalla. (3 max)
Valakyykky 5 x 3 x 70-80%
Polvelta "Panda pull" + tempaus
8 x (1+1) x 60-75%Hyvää huomenta VAPU, niskasta 5 x 3
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1 to 10 strictly Mayhem Workout
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D. Body armor Workout
3RFQ
15 pallof presses L / R
10 tempo banded seated shoulder presses 5s down
25 unbroken pushups -
C. Conditioning Workout
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Gymnastics + strength + conditioning Strength
170 min
Warm up for 15 min1.BCTB
- Bfly x 30
- BCTB x 45 (singles)2.Front squat
- 5x3 @ slightly heavier than last week (Rpe 8)
- Rest 2-3 min between sets3.Metcon
4 rounds, faster each round:
12 Calorie Row
15 Thrusters 25 kg
10 Toes to bar
- Rest 2 min between sets
- Times: 2.25, 2.21, 2.17, 2.14
- Max HR/round: 181, 184, 186, 1884.Strength accessory
A. 4 sets:
10 Banded GH Raise
6 box pike HSPU, knees on boxB. 3 sets:
15 leg extensions - 20 kg
10 shoulder press - 25 kg
18 bicep curls - 15 kg