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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Gymnastic Workout
FInd out your way to do HSPU in 5 mins. (strict or kip, you choose)
FInd out your way to do Pistol squats in 5 mins. (rx+ is weighted pistols)
Then we do for quality
10-8-6-4-2 reps of ;
HSPU
Pistol squat
TIme limit 20 minutes for this session.
you can do double reps on pistols squats if its necessary for you. so it will 10/8/6/4/2 reps for both legs. Otherwise its 5+5/4+4/3+3/2+2/1+1. -
For Quality for 30min: Workout
15-40kcal Row/Ski/Airbike,
10+10m Single hand Farmerswalk,
10-20 Russian twist,
5+5+5 Wall squat,
Handstand hold/Walk -
10→1: Penkkipunnerrus / thruster / leuanveto Workout
Aikaa vastaan:
10-9-8-7-6-5-4-3-2-1
- Penkkipunnerrus (kehonpaino)
- Thruster (N 30kg / M 42,5kg)
- Leuanveto
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Conditioning Workout
6 rounds, alternate A, B and C.
60 sec on 30 sec off. Total 6 rounds (27 minute)
a) shuttle run 50 m and amrap DB snatch 22.5/15 kg
b) shuttle run 50 m and amrap Wall Ball 9/6 kg
c) shuttle run 50 m and amrap double undersExpert
+ 18 snatch
+ 18 wall ball
+ 60 double undersAdvanced
+ 15 snatch
+ 15 wall ball
+ 40 double undersBeginner
~ 10 snatch/ground to overhead
~ 10-12 wall ball
~ 20-30 double unders or 30 sec of practise -
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Tall Snatch 3x5, AHAFA Strength
Warm-Up: Snatch Drills 1-2 rounds
Tall Snatch 3x5 AHAFA, rest as needed
Concentrate on the speed. Pull yourself under the bar.
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1RM in 20min: 3-position Squat Clean + Jerk (above the knee, below the knee, floor) Strength
1RM in 20min: 3-position Squat Clean + Jerk
(above the knee, below the knee, floor)Don´t exceed the time limit.
