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-
Extra Credit 31-08-2023 Workout
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Alt. Bird Dogs
MIN 3 - :50 Foam Roll -
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10 kierrosta + Maili 🏃🏃♀️ Workout
10 Kierrosta
20 Askelkyykky
10 istumaannousu
5 Paholaisen punnerrus yhdellä käsipainolla
10 Kyykky
20 Tuplaa tai 40 yksittäinen naruhyppyHeti 10 kierroksen jälkeen
1 mailin juoksu -
31.5.2024 D) DEADLIFT Strength
*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x2@80% of last week RPE10, bs-%, rest btw sets 3-4min -
Weightlifting + conditioning + strength Strength
170 min
1.WL
A. Every 3 minutes x 4
3 x 1 Power clean into 1 Push jerk
x 70-75 %/ 2 reps in the tank
- 47.5 50 52.5 52.5B. EMOM7
1 Hang squat clean + 2 High box jumps2.Metcon
A. 5 RFT:
15 cal run
12 CTB
5 squat clean @ 75 % + - 55 kgTimes: 3.42, 3.38, 3.39, 3.39, 3.38
B. AMRAP20:
15 cal echo bike
10 Double DB hang snatch 2 x 12.5 kg
10 pull up
15 cal echo bike
20 Double DB hang clean & jerk 2 x 12.5 kg
10 pull upReps: 2 rnds + 30 reps
3.Strength accessory
A. 15 m sled push
- 2 x 80 kg
- 2 x 90 kg
- 10 x 100 kgB. 3 rnds:
15 push ups
15 bicep curls
25 GHDSU -
Liikkeet Workout
Box step down https://m.youtube.com/watch?v=g0P7_8lXhHo
Half kneeling db windmill https://m.youtube.com/watch?v=c0LP3YIO4vY
Renegade row https://m.youtube.com/watch?v=G1AcX8Y_byg Huom! ilman punnerrusta!!
Pike 1-leg lift over db https://m.youtube.com/watch?v=XAnCfeGc6jA
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Accessories Workout
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Muscle and Power 1.6.2022 Strength
1) takakyykky 6x6x70%+5kg
2a)Korkea boxi hyppy lähtö istuen 3x6
2 min lepo
2b) kelkan työntö 3x20m
2c) takareiden koukistus maaten. -
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Saturday Warm up Workout
Band Pull Aparts from different "points", perform total
30-40 reps, each rep hold for 1-2 sec.Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech2 rounds
2:00 cardio
10 single arm db clean&jerk alt hand from hang
10 tempo goblet squats (2:0:20)
1+1 db tgu
:30 side plank hold R/LThen start to build for thruster weight