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-
Back Squat 10-10-10-10-10+ Strength
Week 1/16: Inverted Juggernaut Method
Back Squat
• 5 sets of 10 reps at 60% T1RM
• 1 set of 10+ reps at 60% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 10+ means to perform more than 10 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets. -
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Penkkiä&leukoja Workout
A.
5 sets HSPU (parallette/kipping)B.
1.
21-15-9
Bench press (40kg)
Strict pull-up
2.
15-12-9
Bench press (50kg)
Strict pull-up (6kg)
3.
9-6-3
Bench press (60kg)
Strict pull-up (8,5kg)*rest 3-4min btw sets
C.
Crossover training + Core -
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313 tempo ring dip 3x6 Strength
Three sets of six ring dips with following tempo:
3s up
1s hold
3s dow -
Eve of WW 2020 Workout
Emom 20min
1. Bike erg/du
2.
5 DB BL + 5 DB front squat
5+5 DB snatch
5+ 5 DB hang power clean & jerk
5+5 DB ohs
5 devils press -
Torstai 22.7.21 Strength
1.) Muscle clean + front squat + tall jerk 4×3+3+3
2.) Hang clean below knee + power jerk 6×2+1
3.) Rack jerk 4x2
4.) Front squat 3,3,2,2,3 -
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Extra Credit 31-01-2021 Workout
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)