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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Liikepari Workout
4 rounds
5-6 wide grip pull up
- rest 90sec
10-12 + 10-12 db reverse lunge
- rest 90sec- 3sec eccentric phase in both movements
- leave two reps in the tank
Advanced can do kb front rack reverse lunge
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Strength 14-03-2023 Workout
4 SETS
1 Push Press + 2 Push Jerk- Start Moderate and build to/past heaviest workout weight
- RPE 7
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Conditioning 14-03-2023 Workout
PERFORMANCE
3 x 6:00 EMOMs; Rest 2:00 between eachA)
MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead @85/60kg
MIN 2 - :40 Max Up-DownsB)
MIN 1 - 5 Toes to Bar + 6 Shoulder to Overhead @60/42.5kg
MIN 2 - :40 Max Up-DownsC)
MIN 1 - 5 Toes to Bar + 8 Shoulder to Overhead @42.5/30kg
MIN 2 - :40 Max Up-Downs
FITNESS
3 x 6:00 EMOMs; Rest 2:00 between eachA)
MIN 1 - 5 Hanging Knee Raise + 4 Shoulder to Overhead @ Moderate+
MIN 2 - :40 Max Up-DownsB)
MIN 1 - 5 Hanging Knee Raise + 6 Shoulder to Overhead @ Light-Moderate
MIN 2 - :40 Max Up-DownsC)
MIN 1 - 5 Hanging Knee Raise + 8 Shoulder to Overhead @ light
MIN 2 - :40 Max Up-Downs- RPE 9
- Video: https://vimeo.com/805484538
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Back squats + accessories Strength
Back squat 4 sets of 9. AHAFA.
Accessories:
4 Rounds, every 5:00 minutes:
8-12 Weighted lunges/side
8-12 Toes to bar/GHD sit-ups
8-12 Seated box jumps -
Partner workout Workout
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Running interval Workout
WORKOUT OF THE DAY:
Metcon (quality)
6 x 5:00 on, 3:00min off (walk)Pace increases every minute for 5 minutes.
I.e.
1min easy,
1min easy/moderate,
1min moderate,
1min moderate/fast,
1min fastFor the last 2:00 try to keep a faster pace than what your 5k test pace was.
Harjoituksen tarkoitus on kehittää vauhtikestäyyttä. Tavoite on juosta 6 sarjaa reippaalla vauhdilla, joka ei kuitenkaan vielä vastaa maksimivauhtia.
WARM-UP:
https://zoom.us/j/7594162178
ZOOM salasana 530247