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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Muscle Up EMOM Workout
Choose number of MU for each minute. Execute it unbroken.
Score - summarised number of MU from unbroken sets (if more then 1MU). -
Burpee Capacity Test Workout
4 RDS:
2:00 Burpee with HR @ or below 156BPM – Do not exceed 156BPM.
0:30 Rest
Before you begin, do a 1:00 test/warmup. -
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jerk grip strict press Strength
1) Jerk Grip strict press w/ Head Tilt: 60%x10, 65%x10, 70%x10, 75%x8
**Chin up and eyes find the ceiling on each rep -
Strength Strength
Total 75min
A. WU 800m row, mobility
B. Strength
1. Weighted chin up 4x3
2. Regular dips 5,5,5,6
3. Ylätalja 3x12x40kg 1x12x35kg
4. Ranskalainen punnerrus myötä- ja vasaraote
Tanko + 2x2.5kg 2x12 käsipainot 2x12x5kg
5. Shoulder press/push press 12x22.5kg 12x20kg 12x15kg
6. Hauiskääntö käsipainolla 3x12x7kg
7. Kapea punnerrus 3x8 -
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Firefighter 60 Second Bench Press Test Workout
Bench press 60 second AMRAP @45kg. Barbell must touch chest in lower position and arms fully extend (elbows locked) in upper position on each rep.
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Sunday Workout
30 Sec. Plank
10 Burpee
10 Straps
10 Superman
10 Back extension w/ Ball
10 Renegade Rows
8 Chin-up
8 Inverted Rows
20 Close-Grip Floor Presses
20 Snatches
20 Front Squats