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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3 x raakarive + 3 x raakaylöstyöntö Strength
3 x 3 x power clean + 3 x push jerk /find your daily max
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Aerobic work + gymnastics + conditioning Workout
AM: 70 min
1.Aerobic work
For 60 min, 2 rounds:
10 min ski + bike + run
2.Mobility for 10 minPM: 140 min
Warm up for 20 min
1.Gymnastics
A. HS walk drills
-Shoulder taps feet on box 3 x 12
- Wall facing HS Shoulder taps 3 x 10
- HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojuntaB. Handstand hold on parallettes (against band)
- 5 setsC. Hspu endurance: 3 sets:
Kipping hspu (rir 3) - 12 10 9 reps
-Straight into-
30 s. Shoulder presses with stick
-Rest 2 min-2.Conditioning
A. 2 rounds:
Reverse tabata Assault bike
-Rest 3 min-
Set 1: 58 cal, max/avg. rpm 98/49
Set 2: 56 cal, max/avg. rpm 96/483.Accessory
A. 3 sets:
10 Jefferson curl
10 Bicep curl and press -
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Wod 2.0 Back squat Strength
Back squat 10 x 10.
Use your body weight or women 0,75 x body weight.
Rest 2 minute between sets. -
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1.Pausing Front Squat Strength
On the 1:30 x 6:
1 Pausing Front Squat
1 Front SquatBuild to a moderate, but not a max effort.
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