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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erg cals Workout
5 Rounds
1) Ski Erg (15 Seconds)
-Max Effort - As Many Calories As Possible2) Ski Erg (45 Seconds)
-Active Recovery - Slow, Continuous Movement (No Stopping)*No rest between reps or rounds
*Total Time: 5 minutes -
PT Group TI 24.10 klo 10 & 18.30 Workout
LÄMMITTELY
Liikeyhdistelmiä
Lankku - AKK - jalan vienti yli
Lankku - askel eteen - lisko
Pöytänosto - kissa/konttausasento - ristikkäisten raajojen nosto
90/90 kurotus eteen - takajalan nosto eteen & takareiden venytysVOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan maveCIRCUIT
2-3 x 30s./20s.
1. Köydet
2. Hiihto/soutu/pyörä
3. Burpee
4. Wall ball / Thruster slam ball -
Deadlift week 15/16 Strength
Week 15/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM -
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Weightlifting Workout
A:
Skill Primer
Power Position Snatch, BTN Strict Press & Pause OHS
(5-8 sets x 2+2+2)B:
2 Position Pause Snatch
(5-8sets x 2 / 60%-70%)*(0:03 Pause off the floor & below knees)
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Weightlifting Workout
A: Halt power snatch + halt snatch up to heavy, then 4x1 @85%
B: Clean pull + power clean + clean pull + squat clean 3x1 @75%
C: Build up a heavy squat clean in 5 minutes, immediately after part B