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-
Mian muskelit 22052021 Workout
Lämppä
Du tabata
2 krs
8+8 askelkyykky + taivutus
8+8 tuulimylly
8+8 sivukyykky
5 ravusta karhuun
20 min for quality (levytanko)
15 etukyykky
15 työntö
15 haukkari
14 askelkyykky taakse
15 skull crusher
15 hip thrustTABATA
Linkkari tai HS tai Air squat -
Olkapäät ja kädet Workout
OTM20 Kahdella käsipainolla hauiskääntö ja tiukka pystypunnerrus seisten. Työntö suunta "tangon suuntaan". 4-10 toistoa, 10-22,5kg.
-
Torstai 18.11.2021 Strength
1) snatch pull + muscle snatch + power snatch + ohs: 3x2+2+2+2
2) snatch + ohs: 8x1+1
3) snatch pull: 4x3
4) ohs heiluvilla painoilla: 4x5 -
EMOM35 Workout
30s shoulder press @20kg
30s alt. V-ups
30s walking lunge @15kg
30s push-ups
45s assault bike -
Casual throwdown workout 2 Workout
Standard version:
4 rounds:
25 deadlifts 100/70 kg*
40 shuttle runs (8m segments)
40 handstand pushups
*Standard masters (40+) will use 90/60 kg in the deadlift.Scaled version:
4 rounds:
25 deadlifts 80/55 kg*
40 shuttle runs (8m segments)
40 hand release pushups (men on feet, women on knees)
*Scaled masters (40+) will use 70/50 kg in the deadlift.Timecap 22min
-
17.12 Workout
2000m bike
50 pull up
40 front squat 60kg
30 t2b
20 burpee box jump over
10 thruster 60kg
2000m bike -
-
-
-
Cleans and jerk complex Strength
A. Hang power cleans + push jerks
3+2 reps x 2 sets @40-50%
2+1 reps x 3 sets @55-65%B. 2-position clean (above, below knee) + split jerk x 5 work set @70-85%
C. Halting clean DL (pause 3sec at knee) + clean pull 2+2 reps x 3sets @90-100%
Rest 1-2min bwn sets