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-
2-position Hang Snatch Strength
WEIGHTLIFTING
2-position Hang Snatch (above/below the knee).
Every 90-120sec x12
1-3 RPE 3
4-6 RPE 3+
7-9 RPE 3+ to 4
10-12 RPE 4Try to add 5-10% compared to last week
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Skill Day Workout
Skillday
Work on your weaknesses for 20-30min.
3-5 rounds for quality, rest as needed, scale if needed. Check the videos.
1) Flow of your choice
2) 10-20sec Handstand Shoulder Opener
3) 5+5 Banded Bulgarian Split Squat
4) 5+5 Lateral OHS
5) 20-30sec L-Hang
6) 5+5 Single Arm KB Squat Clean
7) 20-40 kcal Airbike/Row/Run/Ski -
4-5 rounds, rest as needed Workout
4-5 rounds, rest as needed:
1) Squat Clean + 2 Front Squat + Push Jerk
2) 1-2 Rope Climb
3) 5-15 Strict Ring Dip
4) 15-25 GHD Sit-Up
5) Bike/Row 30-50calRPE 3
Not all out! Do this as deload.
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Strength work Strength
STRENGTH
4 rounds, rest as needed
6 Back Squat
5 Weighted Pull-Up
6+6 Standing Single Arm DB PressRPE 4 (2-4 reps in the tank)
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Rowing intevals Workout
5x250m row
- työ:lepo noin 1:1
- 500m tahti 2-5s nopeampi kuin viime viikon testissä / tavoite RPE 8-9
- voit tehdä myös 1000m testin, jos jäi tekemättä viime viikolla -
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190424 Perjantai Strength
A) Snatch complex
Hang snatch + snatch balance + overhead squat
3x2+2+2 @55-65% 1RM
3x1+1+1 @70-80% 1RM
Go every 2minB) 3 rounds for quality
5 snatch deadlift
5 snatch grip behind the neck push press -
RestDay! Workout
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22.8.2019 Deload Cycle Strength
Over head squat
5 x 2 Light weight. 3 sec. pause on bottom position.
SO 2:00