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-
Let’s go mondag Strength
Snatch Balance + Jumps
4 x E3M:
4 Snatch Balance @ 80-85% of snatch 1RM
5 Knee Jump -
5 rounds for time: Front squat / BMU / Row Workout
5 rounds for time:
• 6 Front Squats 135/95#
• 6 Bar Muscle-ups
• 200 m row -
-
Leg burner Workout
6-8-10 lunges (one leg x6, change leg x6...)
6-4-2 static lunges (one leg x5, other leg x6)3x8 m side squat with rubber band + 5 air squats
3x12 hip thrust
-
-
-
Row & HSPU Workout
Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-UpsRest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.
-
16.1.2024 Core: Planks for 4 minutes (unbroken) Workout
2 rounds:
30 s side plank (R)
30 s normal plank
30 s side plank (L)
30 s reverse plank -
EMOM Split jerk w/pause Strength
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80% -
16.1.2024 Tempo back squat Strength
4-3-2-4-3-2 reps
Go every 2:30
*tempo 32X2 (3s jarru alas, 2s pause pohjassa, X nopeasti ylös)