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-
22.7.24 Strength
OHS/SNATCH BALANCE
Every 90s x4
3 snatch balance + 3 ohs- voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin
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BikeErg workout Workout
BikeErg Interval
20 Sec Sprint (105+ RPM)
40 Sec Easy
20 Sec Sprint (110+ RPM)
40 Sec Easy
20 Sec Sprint (115+ RPM)
40 Sec Easy
20 Sec Sprint (120+ RPM)
40 Sec Easy3x (4 Min Hard (85-90 RPM), 2 Min Easy)
4x (30 Sec Standing Sprint on High Damper, 1 Min Easy)
2 Sets:
2 Min Mod (70-75 RPM)
90 Sec Mod (80-85 RPM)
1 Min Hard (85-95 RPM)
30 Sec Hard (95-100 RPM)
2 Min Easy Easy Recovery “Spin” -
Up & Over Workout
5 Rounds for Time
- 15 Deadlifts (155/105 lb)
- 10 Bar-Over Burpees
- 5 Power Cleans (155/105 lb) -
Clean & jerk Workout
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UB Thrusters Workout
For time:
20-15-10-5 Unbroken* Thrusters 43/29 kg
1 Rope Climbs after each set 15 feet (457 cm)
Rest 1 min in between roundsTimecap: 15min
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For quality Workout
3-5 rounds:
1 mile run
Deadlift x 5-8
Bent over row x 5-8
HSPU x 5-8
Bench press x 5-8Moderate weight, no maxes!
Rest as needed -
Maanantai 16.8.21 Strength
1.) Muscle snatch @hip+ snatch grip press Behind neck +good morning +ohs 3×6+6+6+6
2.) No hook No feet snatch 5×2
3.) Power snatch +hang snatch @knee 5×1+1
4.) Halting snatch deadlift @midthigh 4x3
5.) Front squat 4x3 1rep 3.sec pause
6.) Ball carry 30m ×3 -
Muscle & Power, CORE Workout
3 rounds of:
10 DB deadlifts
10+10 DB side bends
10 Ring rows
20 Russian twists
10 Arch rocks
Rest