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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Muscle & Power, CORE Workout
5 rounds of:
30s Plank hold
5 Back extensions
5 Arch rocks
5s Arch hold
5 V-ups
5 Hollow rocks
5s Hollow hold
Rest -
28.11.2017 Ti Jatkoryhmä SQ/DL Max Effort Workout
Kyykky 3x1x90%
Maastaveto 3x1x85%
Staattisia vatsapitoja PALJON :) -
Thruster 10min alkavalla minuutilla 3@70% 3RM Strength
Thruster 10min alkavalla minuutilla 3@70% 3RM
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21.11.2017 Ti Jatkoryhmä SQ/DL Max Effort Workout
Kyykky 3x2x80%
Maastaveto nousu helppoon ykköseen, joka noin 75% maksimista
Etukyykky 4x4 (ala-asennossa stoppi) -
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Happy Hump Day! Workout
BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat:
4 x 5-8A2) Three-Point Dumbbell Row:
4 x 5-8Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 4 of 8
5 Rounds:
30 Seconds Max Deadlifts 225/155
30 Seconds Max Handstand Push-Ups
1 Minute RestSet a sustainable pace for both movements and try to stay within a rep or two on each round.
Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load at which 10+ reps can be done unbroken. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.
Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.
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3 Rounds for Time Workout
Pull Ups-10 reps
Shoulder to Overhead-10reps
Fr Rack Walking Lunges-20reps
KB Swings-20reps
Wallballs-20reps -
Snatch 1RM Workout
Tuesday 31st July 2018
Performance
Snatch 1RMWarm up and build to a 1RM for the day.
Fitness
Snatch Deadlift + Mid-Hang Snatch + Overhead SquatIf you’re newer to the lift, build to a heavy load for the day on the complex.
Post loads to comments.
Exposure 8 of 8
Every Minute on the Minute x 10:
10 Russian Kettlebell Swings, as heavy as possible
Forearm Plank the remainder of the minuteIf the Kettlebell Swings take you 20 seconds, hold a plank for 40 seconds before popping back up for the next 10 Swings.
Post work to comments.
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