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-
Powerbuilding dag9 Strength
A: 8min emom
1-3 box jumps
B: Back squat 5rm @RPE 7 + 3x5 @90%
C: Clean pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x8
D2: DB powell raise x8-12/arm
E: Superset
E1: Isometric copenhagen adductor exercise x30sek/ben
E2: Banded ab crunches xMax -
-
Powerbuilding dag8 Strength
A: 8min emom
3x clapping push ups
B: CGBP 5rm@ RPE7 + 3x5 deload sets @90%
C: Superset x3
C1: Strict HSPU x8-12
C2: Ring rows x8-15
D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set -
-
IRON1 Workout
90sec on/ 90sec off:
-row 12/10cal
-pull-up x8
-db push press x100*accumulate 100reps on dumbbell push press. Men use 2x 20kg, women 2x 15kg dumbbells.
TC 18 -
-
-
Weightlifting Workout
A,
Power Snatch
4x2reps @70%
3x2reps @75%
4x1 reps @80% of 1RM Power snatchB,
Snatch High Pull
2x2 reps @90%
3x2 reps @100%
4x1 rep @110% of 1 RM squat snatchC
Back squat
4x3 reps @80%
3x1 reps @90% -
-