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-
6/8/21 Workout
Warm up(10)
10 pik n grass
10 high knees
10 arm circlesWRK(25)
25-20-15-10-5
kettlebell swings
burpees
200m run after each roundFinisher
30 v-ups
1:00 quad stretch -
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Clean / Front squat Strength
WARM-UP, 30/25 SEC X 6:
1) Hang clean pull / Hang muscle clean
2) FS + press btn / drop clean
3) High hang clean / Hang cleanEMOM 4 MIN, LIGHT TO MODERATE:
1 hang clean + 1 clean
EVERY 1,5 MINS X 9: (MERKKAA PAINOT)
3 sets: 3 clean (every 15 sec: 00:00, 00:15, 00:30)
3 sets: 2 clean (every 15 sec: 00:00, 00:15)
3 sets: 1 cleanKolmoset: 70-80% /1RM
Kakkoset: 80-90% /1RM
Ykköset: 90+% /1RMEVERY 2 MINS X 5: (KAKKOSISSA RIR 1-2)
3-3-2-2-2 front squat -
Snatch Segment Pull 5 Strength
4 sets 3 reps
2-5kg more to last time, rest 90s. b/w sets2 s. pause @
- 1cm from floor
- below the knee
- mid thighNO EXT, continue straight down
5s. down, perform TNG -
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Extra Credit 22-07-2020 Workout
– Global Foam Roll Lats x 60s each
– Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale -
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Conditioning Workout
A: 4 sets
3min ON/1 min OFF
8 Kb Sumo Deadlift High Pull@24/16kg
8 Kb push press
8 Burpee over KBB: 4 sets
3 min ON/1 min OFF
8 Goblet KB lunge (4/4)@24/16kg
8 USA swing
8 plank upAlternate A&B ( 4 sets each )
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