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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Heavy Strength
A: Box jumps x30
B: Bench press 5-5-5+
C: WPU 5-5-5
D: 30° incline db bench press 3set
E: OH triceps cable extensions 1xMax
F1: Leg extensions 2set
F2: Db shoulder flys 2set
G: Back extensions 2set -
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Päivän treeni 26.11 Workout
LÄMMITTELY
Liikkeessä liikkuvuus ja sykkeen nostoVetotreeni 1
tehdään supersarjana
4 kierrosta, 6-8 toistoa
• Leuanveto/jaloilla avustettu/rengassoutu
• Maastaveto kk
lepo kierrosten välissä 1:00Vetotreeni 2
4 kierrosta, 60s./20s.
• Kulmasoutu kp (30s./puoli)
• Sjmv kp/kkMETCON
Tabata 1
• Thruster pallon kanssa
• EtuheilautusTabata 2
• Jalkojen laskut
• Sivulankku nostot -
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WOD 17/11/21 Workout
2' ON- 1'30" OFF 5 SET OF:
4 DEVIL PRESS 2× 22.5/15 - 15/10
8 SHOULDER TO OVERHEAD
IN THE REMAINING TIME MAX REP OF HSPU -
MAYFLY PRO TRACK Workout
A,
Zercher Carry 1-1-1-1-1, using heaviest weight per set
Overhead Carry 1-1-1-1-1, using heaviest weight per set15m for each movement.
Super set the movements if you like.
B,
5 rounds for max reps of:
Partner 1 do:
Row 500 m
Partner 2 do:
max rep [ 6 Deadlifts + 3 Hang Squat Cleans + 1 Push Jerk ]@84/57kgComplete in teams of 2.
C,
3 rounds for quality of:
Banded Monster Walk 7,5m
10 Barbell Good Mornings, pick load
Banded Monster Walk, 7,5m
Glute Bridge Hold, 30 secsBanded Monster Walk- forward then backward
Barbell Good Mornings- with band hip distraction -
Press&pull up Workout
16 min AMRAP
Buy in ski 50/ 35 cal
Shoulder press x 4 / or push up x 4
Pull up x 4/ or ring row x 4 -
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PRVN 2.10 complex Strength
*Every 1 min for 10 mins alternating between:
*
1 x [1 power clean + 1 front squat + 1 squat clean + 1 split jerk]Complete 1 min at 70% 1RM of clean & jerk and 2 min at 80% 1RM of clean & jerk.
