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-
Run, Cleans, Step Ups Workout
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26.4.2019 sali Workout
Tempaus taskuilta+ polven alta + lattiasta
8x(1+1+1)@ 70-85%
Snatch balance + valakyykky
7 x (1+1) @ nousu max.
Esikevennetty boksi hyppy 30kpl
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Extras Workout
1a) DB Zottaman Curls: 2 x 20. No rest.
1b) Banded Hammer Curls: 2 x 20. Rest 60s-90s. -
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DB overhead squats, bench press and triple-unders Strength
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders
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Gymnastics + weightlifting Strength
130 min
Warm up for 20 min1.MU
- Drills
- MU 6x1 + 8x2
- MU x 222.BCTB
- Drills
- BFLY x 30
- BCTB x 20 (singles)3.Weightlifting
A. EMOM12: Snatch x 1, start @ 60 %B. EMOM6: Power snatch x 5
- 25 25 27.5 27.5 30 30 kg -
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Row Workout
500m at fast pace, or stroke rate 32-36
Rest 3 min
8 sets:
150m at fast pace, stroke rate 32-36
100m at moderate pace, 28-32 SR
50m at easy recovery pace500m at fast pace or stroke rate 32-36. Target the same time as in first 500m row.
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