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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Pushing and pulling (main site Friday 180511) Workout
4 rounds for time of:
- 60-second handstand hold
- 60-second static hang
- 15 dumbbell shoulder presses
- 15 weighted pull-ups
Men Use 2 50-lb. DBs for presses, 1 for pull-ups
Women Use 2 35-lb. DBs for presses, 1 for pull-ups -
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5.3.2019 Masters SM Workout
Työntö 2x3@70%, 3x3@75%
VAPU 3x4@80%, 1x3@85%
Korkea Te-veto 4x5@75%
5kierrosta
30 cal soutu
12+12 käsipaino tempaus -
Power&Speed - 2-position Hang Squat Snatch Strength
Every 90sec 2-position Hang Squat Snatch, below and above the knee.
3set@60%
3set@65%
3set@70%
3set@75%Ohje: Tee 90sec välein tempaus polven alta ja polven päältä. Älä laske tankoa kahden toiston välillä maahan. Korota painoa kolmen sarjan jälkeen. Skaalaa painoa tarvittaessa.
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Aerobic work + skill + weightlifting + conditioning Strength
MORNING: 20 min aerobic work
1 min walk/1 min run
HR 112/132
6.59/4.23 min/kmEVENING: 150 min
JG rest day1.Own skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 20 min
- Drills
- Bfly attempts in sets of 3 x 132.Weightlifting
A. Every 2 min for 16min:
Power clean + 2 FS
- Build from 50% of weakest movement to 80% of weakest movement3.Conditioning / Sustainable sport specific intervals:
A. 8 sets of 2min on/ 1min off:
- 5 TnG Power clean (noin 85% arvioidusta tng vitosmaksimista) - 42.5 kg
- Row for meters @ rpe 14-15Row meters increase 5-10 m every round
Results: 390, 404, 410, 410, 414, 415, 415, 412 meters
HR: 176/1914.Accessory
A) KB single arm press 3x8+8 - 8 8 8 kg
B) Single arm bent over row 3x 8+8 - 30 30 30 lbs
C) Side plank rotations 3 x 20+20 - done