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-
Pistols & SHSPU Workout
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Weightlifting & mobility (+Accessories) Workout
Weightlifting - Clean + front squat + jerk
Accessory:
4-5 Rounds of:
10-20 Weighted hip extension
10-20 Weighted box step-ups
10-20 Prone stick pulls -
Pull-ups workout Workout
Metcon (reps)
AMRAP in 12 minutes of pull-ups.
*Every time you come down from the pull-up bar, perform 10 push-ups before continuing the pull-ups.
Accessory:
Banded press, 100 reps - light
Banded pull apart, 100 reps - light
1-Arm plank, 4 x 15-30s/arm -
Deadlifts & Box jumps Workout
"Strength (load)
6 Sets of
3 Deadlifts + 4 Weighted Seated box jumps.*Choose a heavy weight & high box. "
"Harjoituksen tarkoitus on kehittää voimaa ja räjähtävyyttä lantiosaranassa. Tavoite on nostaa raskas kuorma hyvällä sähköllä jokaisella kierroksella.
Hyvin onnistuneessa sarjassa nostot pysyvät puhtaina ja ne ovat erittäin raskaita. Box hypyissä ponnistus on sähäkkä pienistä painoista huolimatta. "
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Clean & jerk Strength
E2M x 5
1 c&j 20s rest 1 c&j @75-80%
Paino päivän fiiliksen mukaan. Toistot pitää olla teknisiä!
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bicep curls (barbell)3x10 AHAP (3 sec tempo down) Strength
Bicep curls 3x10 reps AHAP
-3 sec lowering phase in every rep
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3x 2min ON/2min OFF Workout
3x
2min ON/2min OFFAMRAP of:
14 DB Snatches 22,5/15kg
7 Burpee-Box Jump overs
+ Max Cal. in the remaning time