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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Warm up 2.4 Workout
3 kierrosta
30 vuoristokiipeilijää
5 x portaat ylös juoksua
10 x syväkyykkyhyppyä portaissa
10 x askelkyykky kävelyä -
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Emi's workout day 3 Workout
Day 3:
25- Lateral lunge
20- Jump squats
20- Hip thrust
20- Curtsy lunge
20- Lying leg raises
20- Reverse lunge
15- Side leg lift (right leg)
15- Side leg lift (left leg)
30- Toe touch (lying down)
20- single leg squats
20- Burpees
20 secs- High knees
25- Spider climbers
30- Leg raises
25- Side lunge
Do three sets with a break every three exercises to complete the 45 minute workout
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Hang power clean+squat clean Workout
5 sets:
1 hang power clean (below knee)
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1 squat clean (touch&go) -
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At home program - Day 26 Workout
Warm up
Inch worms
wall squats
single legged deadliftsPart A
3 sets
8-12 deadstop russian swings
into
Max rep wall hack squats2min rest
Part B
Tabata Goblet squats
20 sec on
10 sec off8 rounds
Part C
3 sets
5-10 Ab wheel roll outs/ towel slides/ inch worms
5-10 hamstring walk outs/ floor curls (adv: eccentric single leg)60 sec rest
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Painonnosto, työntö Workout
Aktivaatiot
Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
A1. käyntiasennosta pidempi askel
A2. päkiöiltä, tanko otsan korkeudellaLiikkeet
B1. Ylöstyöntö niskan takaa x 3 x 3 - 4 sarjaa (vara 1 - 2)
B2. Rinnalle veto riipusta + ylöstyöntö saksiin 1 + 2 x 4 sarjaa (vara 1 - 2)
C. Takakyykky, isometrinen (20(10)10) x 2 x 3 - 4 sarjaa
