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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HSPU, rKBS & rTwist Workout
AMRAP7:
5-10 (deficit) kipping HSPU / feet on box HSPU / pike push up / seated double db shoulder press
15 russian KBS (24/16)
20 russian twist w/kb (1 rep = 1 side) -
Deadlift (Wendler week 6) Strength
Deadlift (Wendler week 6)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+The % are calculated from 90% of your 1RM!
3+ means AMRAP!+5kg lisäys aiemman syklin painoihin
Aloituspainot pääliikkeille valitaan seuraavasti:
Selvitä ko. liikkeen 1 toiston maksimisi.
Kerro saamasi tulos 0.9:llä.
Käytä saamaasi lukua laskiessasi treenien sarjapainoja.
Progressio tulee kestämään 3 kk. Alaraajojen liikkeisiin lisätään +5 kg neljän viikon välein. Yläraajojen liikkeisiin +2,5 kg neljän viikon välein. -
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4-5 Rounds for quality Workout
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Negative HSPU Workout
5x6 ( one more rep)
5 secs lowering phase. Use plates or DB and have a controlled lowering phase. Work in pairs and rest as needed
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20 Min AMRAP; Workout
Working in pairs YGIG, switching after each full round;
10m HSW
12 deadlifts 100/70kg
6 bar MUScale HSW to 4 wall walks
Bar MU to 12 pull ups -
5 kierrosta: 10 bar-over-burpee / 10 raaka tempaus riipusta Workout
5 kierrosta aikaa vastaan:
- 10 bar-over-burpee
- 10 raaka tempaus riipusta (N 30kg / M 42,5kg)
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4 rounds: 10 Thruster 40/30kg, 10 TTB Workout
4 rounds:
10 Thruster 40/30kg
10 TTBMove fast and move well. Scale if needed.
Rest 5min before next workout
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Accessories Workout
E2MOM x4:
5 kb/db row + 5 kb/db snatch (left)
5 kb/db row + 5 kb/db snatch (right)
10 goblet squat