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-
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Back squat 20 rep challenge week 2 Strength
Week 2: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight. -
Upper body pump Strength
A: Bench press 5x3
B: Strict pull ups 3xMax
C: Seated Shoulder press 4x6
D: Narrow grip lat pull 4x6
E: Triceps push downs 1xMax -
PT Group TO 11.1. klo 18.00 Workout
LÄMMITTELY
Teema: Hartiarengas
Hallinta/voima
1. Ylivienti kuminauhalla
2. Käsipainolla pyörittelyt
3. Tarjoilijakävely
4. Tuulimylly
5. Uimari - palasista rakenneltuna
Liikkuvuus
1. Kierrot ja avaukset seinällä
2. Istuen seinällä pystypunnerrus
3. Rullan työntö ylös seinällä
4. Rullan päällä rangan ojennus (paino käsissä)EMOM 15
5 x leuanveto (valitse sopiva variaatio)
10 x vauhtipunnerrus
15 x air squat
40s. laite
Lepo -
conditioning Workout
3 min du practice
then 3 rounds of
7 bulgarian split squat e/s
5 kip swing
3 box jumps
24 Min AMRAP
15 TTB
10 DBL DB Box Step Overs 2x 25/17.5, 24/20
600m Run
- use the conversion chart in what's app if you are not using the assault runner -
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Jerk waves Strength
Jerk waves
add 1-3 kg to last time for
Heavy 5r in 7 min
Heavy 3r in 7 min
Heavy 1r in 7 min -
Strength Maintenance Strength
3 min DU practice
then 3 rnds
7 ring row
5 plyo push ups
10 hollow rock
3x 3 of
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch
6x3 Strict Press
with running clock perform a set at 000,200,400,600,800, 1000
Start at 40% of 1rm Jerk
*Reset after each rep, no tng
