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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Week 1 - Star Complex Day 1 (Squat/Press) Workout
87654
1000m row. 4:25Top half squat 3. 70kg
Front squat 3. 50kg
Hang snatch 3. 20kg
Jump squat 8 8kg
Vertical jumps 8 no weightTop half seated press 3. 30kg
Standing press 3 20kg
Push press. 3 20kg
Fast DB press 20 sec 6kg
Med ball overhead throw 8 3kg -
Thank you for waiting, your sweat is important to us... Workout
MVMT
LAX butt, scap
Back activation
Lizard reach
Ham to squat
Fwd/bwdDon't keep your partner waiting...
8 Deadlifts
10 High pull
12 SwingsCSR
X 10m
8 OH back lunges
10 Push Press
12 Plate rowCSR
X 10m
8 Non push up burpee
10 Renegade row
12 SquatsCSR
x 10min
Finisher
20/10 x 8 roundsBroad jumps
Hollow rocks
HR push up reach10m
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GYMNASTIC PROGRESSIONS Workout
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Its a new day Workout
For time:
1 squat clean
5 TTB
1 squat clean +1 front squat
10 TTB
1 squat clean + 2 front squats
15 TTB
1 squat clean + 3 front squats
20 TTB
1 Squat clean + 4 front squats
25 TTB -
Pikkujuttuja Workout
4 kierrosta
3 valakyykkyä
5 tangon yli burpeeta3 kierrosta
4 valakyykkyä
6 varpaat tankoon2 kierrosta
5 valakyykkyä
7 mittarimatoa -
30.10.2017 Ma Jatkoryhmä Bench Max Effort Workout
Jatkoryhmällä seuraavanlainen 5vkn sykli: 3 viikkoa kovaa (painotus vedossa ja penkissä), kevyt viikko, kilpailuun valmistava viikko. Viimeinen treeni pe 30.11 ja kisat ke 6.12. Kisojen jälkeen loppuvk lepoa ja sen jälkeen uusi ohjelmointi.
1lankun penkki max1
Lattiapenkki max5
Ojentajat kuminauhalla 4x15
FacePull 3x20 -
25.7.2024 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min
EMILIO ESQUEDA alla oleva tai perjantai
TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2x[2+2+2+4]@35% jerk-%, rest btw sets 2minDIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 75 jerk-%, rest btw sets 2min *example of rise 50-60-65-70%RDL *sn grip
3x5@55%, sn-%, rest 2min
SUPERSET: quality : 3 rounds, no shoes
10+10x 1-LEG GLUTE BRIDGE
5x BOX JUMPS
30sec BACK EXTENSION HOLD
20x CALF RAISE *bw -
Monkey movements Workout
4 rounds for quality
2 muscleups
4 shrimp squats
3 skin the cats
20m monkey movement -
13.11.2017 Ma Jatkoryhmä Bench Max Effort Workout
3lankun penkki max1
Lattiapenkki max3
Ojentajat kuminauhalla 4x15
FacePull 3x20
