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-
250225 Tiistai Workout
DELOAD WEEK
A) Kettlebell skills 4 rounds for quality
4 one arm KB swing
3 one arm KB hang power clean
2 one arm KB hang snatch
1 one arm KB windmillAll reps unbroken for one side first and then the other.
B) 3 rounds
1min alternating arm KB swing 24/16
1min down-up
1min shuttle run (1x = 7+7m)
1min rest -
20 Min EMOM Workout
Alternate
1. 10-15m HSW
2. 50 double unders
3. 5-8 strict pull ups
4. Easy recovery bike erg -
EMOM 16 Workout
EMOM 16
Min 1: 15-18/10-13 Cal
Min 2: 5-7 Touch and Go Power Snatches
(BBF: 8-10 heavy db snatches)
Min 3: 12-20 Box Jump Overs
Min 4: Rest -
140225 Perjantai A Strength
Work up to a heavy complex in 12min
1 snatch pull
1 snatch
1 overhead squat -
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12 mins of PC & J Strength
Every 90 seconds for 12 minutes: 1 power clean + 1 push jerk (3x1@70%, 3x1@75%, 2x1@80%).
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High Hang Squat Snatch + OHS Strength
WEIGHTLIFTING
High Hang Squat Snatch (pockets) + OHS
Every 60-90sec x7
Go by feel, add loading to each set. Find heavy of the day.
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Basic strength Strength
4 x e4m:
5 barbell hip thrust @ RIR 2-3
8-12 weighted box step up alt. @ moderate to heavy
1 set strict t2b @ moderate4 x e3m:
6 bench press @ RIR 2-3
6-8 deficit ring row @ (2s pause top)