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-
Painonnosto, marraskuu, työntö Workout
Aktivaatiot
Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
A1. Hidas pystypunnerrus x 4 (8020)
A2. Vauhtipunnerrus päkiöille pysähdys x 4Liikkeet
B1. Raaka rinnalle veto + raaka työntö 2 + 1 x 3 - 4 sarjaa (vara 1 - 2)
B2. Rinnalle veto + ylöstyöntö saksiin 1 + 2 x 3 - 4 sarjaa (vara 1 - 2)
C. Etukyykky pyramidi 3, 2, 1 2, 3 (vara 1 - 2) -
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Gymnastics + weightlifting + conditioning Strength
140 min
Warm up for 20 min1.BCTB
- BFLY x 25
- BCTB x 252.WL
A. Every 90 s. x 4
3 TNG clean
x 75-80%
- 52.5 55 55 55 kgB. Jerk
Every 90 s. x 4
2 Push jerk + 2 TNG Split jerk
x 70-75%
- 47.5 47.5 50 50 kg3.Conditioning
For time:
27 cal Bike erg
27 Thruster 30 kg > 25 kg
21 cal Bike erg
21 OHS
15 cal Bike erg
15 Power snatch
12 cal Bike Erg
12 Bar facing burpee4.Core
- Not done -
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Power Snatch Strength
5 sets of Power Snatch
Set 1-2: 2 @70%
Set 3: 3 @80%
Set 4-5: 2 @85%
- Rest 2min btw sets
- NO TnG -
FUNCTIONAL 5.5.2021 Workout
AMRAP 15
10 DB/KB snatch (5/ side)
300m run
10 DB/KB push press (5/side) -
FUNCTIONAL 17.5.2021 Workout
3 rounds:
10+10 single leg KB deadlift
-rest 1 min-
10+10 box step up
-rest 1 min-
10 +10 bulgarian split squat
-rest 1 min- -
"Side Effects" Workout
5 Rounds For Time:
5 Deadlifts 110/75kg
20 Double Dumbbell 1-Arm Push Press 22,5/15kg
20/15 Calorie Assault Bike/ 30/24 Calorie Row