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-
19.5.2018 La Punnerus2 + extraa Strength
Penkki 15-12-10-8-5
Kulmasoutu 100 toistoa
Voimapyörä 50-100 toistoa TAI hallittuja ”alaslaskuja” 15-30 toistoa
Soutu 2000m / tavoiteaika 8min eli 2min/500m
Lihashuoltoa -
Weightlifting Beginners Strength
3 rounds
Halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)3 Rounds
Muscle clean + Strict Press x 5
Power clean + Push Press x 5
Power Clean + FS + Push Jerk x 5
Full Clean = Split Jerk x 5strength
High Hang Clean & Jerk 2 x 5
mid hang Clean & Jerk 3 x 5
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Monday April 16 Workout
Weightlifting
Back squat
-3x4 @ 80%
Strict Press
-3x5 (close to failure)
Glute Ham Raises
-2x (10-15 Reps)
Good morning
-2x(10-15 Reps)
Barbell Hip extensions
-2x(10-15 Reps) 155-175lbs
1 min Wall sits
-3x -
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Snatch Complex Workout
Every Other Minute on the Minute x 16 (8 reps):
Snatch Deadlift (4 seconds down) + Snatch High Pull (4 seconds down) + SnatchBuild to a heavy but perfect load on the complex. No misses, no press-outs.
Post loads to comments.
Exposure 5 of 8
3 Rounds for Time:
400m Run
12 Single-Arm Kettlebell Swings 24/16kg
12 Handstand Push-UpsThe Swings should be medium-heavy and unbroken. Kipping or strict Handstand Push-Ups are ok. You should be able to do a set of at least 3 reps when fresh. Scale ROM to up to 2 AbMats, or to Pike Handstand Push-Ups or regular Push-Ups.
Post time and Rx to comments.
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Lower Body Workout
4RFQ
10 SL Deadlift (ea)
60sec Hold @ bottom of Goblet Squat
10 Lateral Step Ups (ea) 12"
10 Deficit calf raises -
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Superkids 10-13 ja Ninjat 14-16 v Taito Workout
-Harjoitellaan punnerrus
-Harjoitellaan kyykky
-Harjoitellaan kippi / leuka -
Repeating BRO-Pyramid Workout
*3 Rounds for total time *
Score is your total time minus the breaks
- 80 Double unders
- 5 Ring Muscle-ups
- 3 Bro Complexes 60kg
- 13 Bar Facing Burpees
- 3 Bro Complexes 60kg
- 5 Ring Muscle-ups
- 80 Double unders
- 2 minute break
THE BRO COMPLEX IS:
Each BRO COMPLEX must be done unbroken to count - If not possible, scale down
- 3 Clean and jerk (Touch and go)
- 6 Steps walking front rack lunges (Alternating)