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-
19.1.2023 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 mintai
kevyt tekniikkatreeni
Vapaa valinnaiset lämmöt
--
MUSCLE SNATCH
5x3@kevyt pal 2min--
MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min--
BOX JUMP Straight Leg
5x6 pal 2min -
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Weighted Pull-ups 6-4-2 Strength
Weighted Pull-ups
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• Max reps at BW -
Deadlift pyramid with HSPUs Workout
For time:
- 12 deadlift @ 80/50 kg
- 6 strict HSPU
- 6 kipping HSPU
- 10 deadlift @ 90/60 kg
- 5 strict HSPU
- 5 kipping HSPU
- 8 deadlift @ 100/70 kg
- 4 strict HSPU
- 4 kipping HSPU
- 6 deadlift @ 110/80 kg
- 3 strict HSPU
- 3 kipping HSPU
- 4 deadlift @ 120/90 kg
- 2 strict HSPU
- 2 kipping HSPU
- 2 deadlift @ 130/100 kg
- 1 strict HSPU
- 1 kipping HSPU -
Heidi's Endurance WOD 2023-02-09 Workout
2 rounds (=60min) of:
* AMRAP 5min machine
* AMRAP 5min: 8 HSPU + 16 GHD sit-ups
* AMRAP 5min machine
* AMRAP 5min: 8 C2B + 16 KBS
* AMRAP 5min machine
* AMRAP 5min: 4 BMU + 8 wall ball -
Back squat 5-5-5 Strength
A:E30S for 10min
C&j x1 @light weight
B: Back squats 3x5
C: strict pull ups 3xMax
D: 20min emom
5x Kb swing -
Hemmafit Legday Workout
A: 10min emom 3x BW jump of choice
B: Db Bulgarian split squat 3x8
C: Assisted BW sissy squat 3x6
D: 12min emom 10xrkb swing -
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Bulgarialainen askelkyykky Strength
Voit tehdä kehonpainolla tai ottaa lisäpainoksi käsipainot/kahvakuulat
4 kierrosta
30s./työ per jalka
30s./lepo -
Weightlifting Workout
A: Snatch pull doubles 5x2, focus on extension @40-50%
B: Tempo power snatch + OHS + tempo squat snatch 6x1 @60%
C: Squat snatch up to heavy
