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-
EASY: Machoman (3/3) Workout
5 x EMOM3, rest 1min in between:
3 power clean
3 front squat
3 push jerkJos liikkeet eivät ole vielä kovin tuttuja, voit myös päättää keskittyä esim. rinnallevetoon ja tehdä muita liikkeitä vähemmän toistoja, esim: 3 clean - 2 squat - 1 jerk tai tasaisesti 2-2-2.
HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla.
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Front Squat 5-3-1+ Strength
Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM -
Basic WOD: Accessories Workout
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Back Squat 5-3-1+ Strength
Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM -
4 rounds for time: Bar Muscle-up / Devils Press Workout
4 rounds for time:
• 5 Bar Muscle-up
• 10 Devils Press 35/25#
For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women. Goal: 8 min. -
Selän vetreytys😄 Workout
BS 80 squats
Light to moderate ( 25-65 kg)FS 40 squats
Semi light to moderate ( 35-55 kg) -
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Front Squat 3-3-3+ Strength
Week 2 of 8 of this cycle.
Front Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM -
EMOM until 100 Push-Ups: 10 cal Row + Max Push-ups Workout
EMOM until 100 Push-ups:
• 10/8-calorie Row
• Max Push-ups
Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 12 min Goal: 6 min.
