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-
Warm up Workout
6-8 min speed ladder drills
10 minutes for Snatch/Clean&Jerk practises with stick. Different parts of lifts. (ohjattua keppijumppaa) -
Back Squat EMOM 3 x 5 sets Strength
Every 3 minutes Back Squat (25-27 min tähän)
2 reps: V2-V1
2 reps: V1
1 rep: V1
1 rep: V*
1 rep: V*-otetaan näihinkin spotterit messiin ja maltetaan vielä jättää pikkasen varoja koska ensi viikolla testaillaan 1RM.
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20min alkavalla 4 minuutilla Workout
20min alkavalla 4 minuutilla
2min soutu/hiihto/pyörä
30 venäläinen kahvakuulaswingi -
Breathing is Prohibited Workout
10 x Dumbbell snatch
15 x Box jump
20 x Dumbbell snatch
15 x Box jump
30 x Dumbbell snatch
15 x Box jump
40 x Dumbbell snatch
15 x Box jump
50 x Dumbbell snatch
15 x Box jumpsFor Time,
18min time gap -
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4 rds for quality Workout
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Jarrutustakakyykky Strength
Tempo back squat (3 down, 1 halt at the bottom, up as fast as you can)
5 x 3, 70 %
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"Aata ja Beetä" Workout
3x 2 ON/1 OFF
A. 5+5 single hand devils press 22,5/15 + 10 high box jump 70/60
B. 12 alternating single arm kb thrusters 24/16 + 30&60 DU/SU -
Basic Conditioning Workout
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