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-
15-13-11-9-7-5-3-1 weighted pull ups, launges Workout
15-13-11-9-7-5-3-1 of
weighted pull ups 15 kg
walking launges 70 kg -
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MAKIA HIIT 4M7 Workout
4 liikettä / 4 kierrosta / työaika 30 sekuntia / lepoaika 30 sekuntia
Tee liikettä 30 sekuntia ja pidä sitten 30 sekunnin lepo, jonka jälkeen siirry seuraavaan liikkeeseen. Toista koko neljän liikkeen sarja neljä kertaa.
LIIKKEET:
1. vuorikiipeilijä
2. sumomaastaveto + ylöstyöntö kahvakuulalla (M24/N16kg)
3. jalkojen nostot selältään, kahvakuula
4. hyppy boxille -
Run, Extend, Squeeze, Repeat Workout
5 rounds for time of:
Run 120m
15 x back extension
10 x supine ring row -
5 rounds of: 12 DB snatches, 9 bench press, 6 bar MUs Workout
For time and use the most weight possible:
5 rounds of:
12 dumbbell snatch (alternating)
9 bench press
6 Bar MUs -
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Invictus Monday Workout
A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 repsFollowed by…
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM SnatchFollowed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)B.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM SnatchC.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front SquatD.
Every minute on the minute for 18 minutes:
Minute 1: 8-10 Alternating Reverse Lunges (185/125 lb – back rack)
Minute 2: 8-10 Supinated-Grip Strict Pull-Ups
Minute 3: 20/15 Calorie Row