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-
5.4.2023 Pump Sesh Workout
5 Rounds For Time:
7 CTB
15 Dumbbell Bench Press 32,5/22,5kg´s
30m Farmers Carry 32,5/22,5 kg´sTC 20
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231214 CardioBootcamp (LP) Workout
8min on/ 2min off x 4
A) 8min AMRAP individual:
200/250m row
10 kb swing
10 wallball
10 push up
10 plate gtoh
2min restB) 8min AMRAP, YGIG/SPLIT:
14 cal row (12 cal bike)
14 pull up
14 box jump/ box step up
14 burpee
2min rest
C) 8min AMRAP individual:
200/250m row
10 kb swing
10 wallball
10 push up
10 plate gtoh
2min restD) 8min AMRAP, YGIG/SPLIT:
12 cal row (10 cal bike)
12 pull up
12 box jump/step up
12 devilspress
12 shuttle run -
Day 1 Olympic Weightlifting Workout
TEST WEEK!
Build to a 1RM snatch
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%Build to a heavy bench press
Use similar % to aboveBuild to a heavy push jerk from the rack
Use similar % to above -
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WARM UP Workout
3 Rounds:
60 sec. Row/Bike/Ski/Run
5+5 Single arm KBS
5+5 Single arm KB press
10m Lizard walk
3 Sets:
15-30sec. hold goblet squat
bottom position -
Strength + conditioning Strength
130 min
1.Strength
A. Shoulder press
- 4x8x30B. Strict pull ups
- 4x10C. 4 sets:
8 cable row - 45
8 bench press - 37.5D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 92.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal -
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280822 Sunnuntai Workout
DELOAD WEEK
HERO WOD
"Erin"
5 rounds for time
15 DB split cleans 17,5/12,5
21 pull-upsHero-tunti toimii ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.
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