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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Deadlift Strength
Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps
warm up weight to build to your working sets
Volume Work Conduct 10 repetitions at a light weight working down to 1 repetition.
Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight -
Saturday Warm up Workout
Warm Up
3 sets
1:30 easy echo bike
7 double db hang cleans, increase weight towards to working weight
:10 Ring Support hold
:10 Rind dip hold
14 alt leg v-ups
7 scap pull ups + 7 kip swings
then test workout movements and hit couple reps in. -
Friday Accessory work + Cool down Workout
Accessory Work
Practise Handstand Walking for 10-15 minutes (make yourself little obstacles, practise u-turn, free hold or just walking straight)
Goal is to get a step closer to be able to walk or make more trust to your hs skills.Cool down
2-3 min light cardio
1+1 min hip flexor strech per side
1+1 min forearms streching
1+1 min uppertrap strech with band (eturäkki venytykseen, kuminauha leuanveto tangon yli ja kallista vastapuolelle päätä) -
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Conditioning Workout