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-
21-15-9 Deadlifts, Overhead Squats Workout
21-15-9 reps of:
115 pound Deadlift
65 pound Overhead squat -
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Strength work Strength
3-4 set, rest as needed, use AHAFA weights:
1) 3 Front Squat
2) 6+6 Lunge Press
3) 10 Ring Row
4) 15-25 GHD Sit-Up -
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Wendler Back Squat Workout
Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10
Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10 -
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Army Games 2107 event 1 Workout
12 min amrap
Partner workout - YGIG
- 6 Deadlifts 100kg
- 12 Bar facing burpees
- 6 Deadlifts 100kg
- 12 Bar facing burpees
- 1 Muscle up and spin around the bar (each athlete)
- 6 Hang snatches 20kg kettlebell
- 12 Hand release pushups
- 6 Hang snatches 20kg kettlebell
- 12 Hand release pushups
- 1 Muscle up and spin around the bar (each athlete)
Score is total reps performed in total
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Painonnosto 1 (työntöpainotteinen) Workout
Työntöpainotteinen
Toisto Harjoite
1. 4+4 Takakyykky + niskan takaa vauhtipunnerrus
2. 4+4 Etukyykky + vauhtipunnerrus
3. 4+4 Tempaus nivusista + valakyykky
4. 4+4 RV nivusista + etukyykky 4+4
5. 4+4 RV nivusista + raakatyöntö 4+4
6. 4+4 RV nivusista + työntö vasen+ oikea 4+2+2
7. 4+4 RV polven yläpuolelta + etukyykky +työntö 2+2+4
8. 4+4 Valakyykky + niskan takaa punnerrus kyykyssä tempausote
9. 4+4 RV nivusista +polven yläpuolelta + työntö 2+2+4
10. 4+4 RV nivusista + polven yläpuolelta + työntö 2+2+4