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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Split Jerk Strength
6-10 sets: Split Jerk
Use blocks or rack. Find the heavy of the day. Rest as needed.
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Power Cleans Strength
10x
Go every 30sec
1 Power Clean @60-75%
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10x
Go every 45sec
1 Power Clean @75%+ -
12 min Käsipainon kanssa Workout
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Back Squat Ladder 7-6-5 Strength
Back Squat Ladder (2/7)
3 rounds with reps: 7-6-5
Round 1: RPE 3-4 (4-6 reps in the tank)
Round 2: RPE 4+ (2-4 reps in the tank)
Round 3: RPE 4-5 (1-3 reps in the tank)One round is sets of 7, 6 and 5 performed at same loading. Rest only 1-2min between sets. Add loading to next round. 2-3min rest between rounds.
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Front squat Strength
Front squat 3x4 reps @60%
(2-3 sec down and then up) slow down, speed up
rest 1.5-2.5 min bwn sets -
sillisalaatti 15min Workout
5 kierrosta:
- 10 punnerrusta
- 10 syväkyykkyä
- 10 dippiä tuolin reunalla
- 10 vatsaa
- 5 burpeeta
aikaraja 15 min. Jos saa tehdyksi ennen 15 min, voi jatkaa aikarajaan asti. Tärkeintä puhtaat suoritukset, ei nopeus. Tulos= aika, tai tehtyjen liikkeiden määrä 15min mennessä.