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-
10 min E2MOM: Bench press / Dubbell Row Strength
Week 11/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Dumbbell weighta in the comments -
On Friday We Squat Strength
On friday we squat
Back squat
work up to a 85-90% single
1.1.1.1.1
. = 2 min 30 sec brakeFront Squat
work up to heavy single 90-95%
1.1.1.1.1
. = 2 min 30 sec brakePaused Front Squat
After last single, lower the weight to around 60% then:
3x32 sec Pause at the bottom of each rep
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Weightlifting + Barbell cycling Workout
tempo squat snatch + squat snatch 6x1+1 @ moderate
9' AMRAP
5 power snatch @ 30/40kg
10 (5/5) diagonal KB swing
5 OHS
10 (5/5) KB HALO -
Medium Strength
A: burpee squat jumps 8x3
B: Seated hamstring curls 3set
C: Seated leg press 3set
D: Bench Press 3x3
E: Lat pull downs 3set
F: Biceps curls 3set -
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9 min AMRAP: Front Squat / Deadlift / HRPU / Barbell Hops Workout
9 min AMRAP:
• 3 Front Squats 135/95#
• 6 Deadlifts 135/95#
• 9 Hand-release Push-ups
• 12 Lateral Barbell Hops
Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds. -
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Treeni 6 (sunnuntai) Workout
Oma valintainen uintitreeni tai alapuolelta ainakin johdanto treenille.
Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia
2-4 sets
25-50m potkuja
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia. -
3 rounds for time: Row / Dips / Power Clean Workout
3 rounds for time:
• 500 m Row
• 20 Ring Dips
• 10 Power Cleans **Increase weight each round:
Round 1: 135/95#
Round 2: 155/105#
Round 3: 175/115#
Goal: 14 min.