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-
Aerobic work + gymnastics + weightlifting + strength Strength
AM: 40 min
60 s. run/60 s. walk
HR 123/162
5.75 kmPM: 140 min
Warm up for 20 min1.BCTB
- BFLY x 30
- BCTB x 342.WL
A. EMOM10
2 Snatch
%
1-4 minutes: 70-75% - 41
6-7 minutes: 75-80% - 44
8-10 minutes: Build up to heavy double - 46 48 503.Strength
3 sets of:
5+5 Walking front rack lunges - 57.5 kg
New set every 3 minutes4.Accessory
EMOM9
1. 5+5 Side plank + rotation with DB - 2 kg
2. 5s L-hang + 5 Strict toes to bar + 5s tuck-hang
3. 4 TNG snatch grip deadlift x 85-90% snatch 1RM - 50 kg -
29.8. yläkroppa Workout
5 rounds:
Mu 5+ reps
Hspu 5+ reps3 rounds:
DB press 10-12
Weighted sit-up 10-1210min 30on/30off
Ski -
Pitoja! Workout
3 x
30 sec hollowpito
30 sec lepo
30 sec roikunta
30 sec lepo
30 sec terispito
30 sec lepo
30 sec punnerruspito
30 sec lepo
30 sec OH pito tanko
30 sec HSpito -
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VKO50 Treeni 1A Strength
Clean & Jerk
2 kierrosta:
3 x rinnalleveto+ylöstyöntö saksiin @60%
2 x rinnalleveto+ylöstyöntö saksiin @70%
1 x rinnalleveto+ylöstyöntö saksiin @80%*Sarjat 2.5 minuutin välein. Yhteensä 6 sarjaa nostoja.
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Interval grinder Workout
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VKO50 Treeni 2C Workout
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Gymnastics + strength + conditioning Strength
125 min
Warm up for 20 min1.BCTB
- BFLY 40
- BCTB 302.Back squat
A. Pause back squat
Build up to heavy 3 rep
- 40 50 60 70 75B. 2x3x80 % at normal tempo
- 72 kg3.Conditioning
4x1000 m Row
2 min rest between sets
Times: 2.09, 2.08, 2.07, 2.06, avg. 2.08 -
Pause Bench Press 5-5-5 Strength
Bench Press:
3x 5 reps (2 sec pause at the bottom)
max 60% of 1RM Bench Press -
5 rounds for time: Front squat / BMU / Row Workout
5 rounds for time:
• 6 Front Squats 135/95#
• 6 Bar Muscle-ups
• 200 m row