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-
PK Masters 6.12.2019; "Sally" Workout
Back Squat Conditioning (45/35kg)
When you hear the lyrics you'll know what to do! -
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warm up Workout
5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps -
12.9.2024 Workout warmup ( Prep ) Workout
Warm-up
5:00 Row @ increasing pace each minute
+
2 rounds
5/side Single-leg deadlift
10 Scapular floor angels
5m/side KB single-arm front rack Duck walk
+
Barbell complex (3 Deadlifts + 2 hang power cleans + 1 Front squat)
Build to workout weight
+
2 rounds @ increasing pace
3 Bar-facing burpees
3 Deadlifts
3 Hang power cleans
3 front squats
– Rest 1:00 between rounds – -
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Weightlifting strength Strength
3-3-3-3-3 of:
BB Hang Squat Snatch
3 reps
3 reps
Heavy 3-3-3 reps
Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
avere altre 2 reps di margine. Poi con quell carico fai altri 2 sets. -
Superkids 10-13v Taito Workout
3-4 treenaajan ryhmissä aikaa vastaan
50 m kelkantyöntö ulkona
60 leuanvetoa (2 saa tehdä yhtäaikaa)
90 punnerrusta (2 saa tehdä yhtäaikaa)
120 kyykkyä (2 saa tehdä yhtäaikaa)
300 m kottikärryn työntö -
Josen leukareeni Workout
2x8 lämppäkierros kevyesti
6x6 treenikierros lisäpainoilla
[ seuraavilla kerroilla noudata 5x5 > 5x3 > 5x1 > 6x6...]2x5-10 punnerrusta hypyllä
VATSAT
50x jalat renkaissa/ lautasilla
Lankkupito keskellä/kyljet 3 kierrosta
50x kädet kantoihin -
