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-
Killer Kettle Bell Workout
Working in Pairs, complete the following together for time.
KB farmers carry to Hietsu Beach ( One athlete carries both KB and other rests, switch when needed)
8 Rounds of; ( One athlete works through thrusters and other on 300m run, switch after all 15 thrusters have been done and when other athlete returns from run) This is 4 rounds each and 8 in total.
15 x KB Thruster 20/12Kg (Scale up or down as needed)
300m Sand RunKB farmers carry to Basement ( One athlete carries both KB and other rests, switch when needed)
This is all for time! Time is when you return the Basement.
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DUs, MUs and plank Workout
5 rounds:
- Double-unders, max reps in 1 minute
- Muscle-ups, max reps in 1 minute
- Plank hold, 1 minute
Rest 1 minute between rounds.
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Kyykkyjä ja vatsoja Workout
5 rounds OTM
min 1. 5 x halting KB front squat (5 sec halt at the bottom of the squat)
min 2. 20-30 sec inchworm hold, ankles in plantar flexion
min 3. rest -
10 min EMOM (pull + snatch) Strength
10 min EMOM (maanantai)
snatch pull + snatch high pull + power snatchValitse kilot niin, että voit tehdä vedot ja tempauksen putkeen. Voit nostaa sarjojen välillä kiloja tai tehdä samoilla kiloilla koko emomin.
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Varpaat tankoon tekniikkaa 10min Workout
Varpaat tankoon tekniikkaa 10min
Kerä/suorat jalat lattialla kahvakuulan kanssa
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Uncle Buck Workout
EMOM 9:
Minutes 1-3
3 Power Cleans (60/42.5)
3 Front Squats
3 Shoulder To Overhead
Minutes 3-6
3 Power Cleans (70/47,5kg)
3 Front Squats
3 S20H
Minutes 6-9
3 Power Clean (80/55)
3 Front Squat
3 S20H- Beginner Option: EMOM 9: 6 Russian Swings (heavy), 6 Goblet Squats (same weight as KBS), 6 DB Push Press
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Snatch EMOM 20 Strength
Use 50-60% of 1 RM
EMOM 20
1 power snatch + 1 OHS (3 sec pause at the bottom)
