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-
Sumotusta ja käsilläkävelyä Workout
9 min AMRAP
3 BW Sumodeadlift
3 m HS walk
6 BW Sumodeadlift
6 m HS walk
9...
9...Scale HS walk to PEP, 1 PEP = 3 m HS walk
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Rowing Intervals with a twist Workout
30 Min AMRAP
500m/400m Row
8 Clean & Jerks 60/40kg (must be unbroken)Complete as many rounds as possible with partner. Switch after the last C&J
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Clean + Clean + split jerk TNG every 90 sec Strength
Clean pull + squat clean + split jerk TNG
Every 90 sec x 10, increase load every second set
1.) 70%
2.) 70%
3.) 75%
4.) 75%
5.) 80%
6.) 80%
7.) 82,5%
8.) 82,5%
9.) 85%
10.) 85% -
2.4.2018 Workout
AMRAP 11
8 power clean 42,5kg/30kg
6 front squat 42,5/30kg
12 box jumps 24/20"
14 V-Ups -
Pystypunnerrus vauhtipunnerruksella Strength
3 x 1 pushpress + 3 shoulderpresses, AHAP
Try to use the push press to advance your shoulder press.
The result is counted as 3 x shoulder press.
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20 Min EMOM Workout
Alternate through
1. 45 sec farmers carry 32/24kg
2. 10-15 push Ups + 10 banded pull aparts
3. 15 Bicep Curls 30/15kg
4. 10 reverse flys 2x5kg/2.5kg -
Skill Day Workout
Skillday
Work your Gymnastic weakness for 20min.
You can work only for one movement or take couple. Concentrate on the movement, not volume.
Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!
3-5 rounds for qualty, rest as needed, scale if needed. Check the videos.
1) Thoracic Flow/Squat Flow/Hip Flow/Ankle Flow pick your weapon
2) 10-20sec Flutter Kicks
3) 4) 5+5 Single Arm DB/KB OHS or 5+5 DB/KB Squat Snatch
5) 3-5 False Grip Walk-Ins
6) 5-10 Alternating Pistol Squat, use loading if you can -
Back Squat 3x10 AHAP ( 3 sec tempo down) Strength
Back Squat 3x10 AHAP ( 3 sec tempo down)
-rest 90 sec