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-
Strength One Strength
Remember! Last set is MAX reps to your limits regardless of rep count!
Front Foot Elevated BB Reverse Lunges 4x10/ (on 1-2 45lb plates)
Single Arm DB Row on Bench 4x10/
Side V-Sit Crunch (use elbow if needed) 4x15/4min
20min -
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November Strength Dos Strength
A1) BB CloseGrip Floor Press 5x2
A2) KB Windmill 5x6/
B) Nordic Curls 5x6
3.5-4min -
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Raaka tempaus riipusta 3,3,3,3 Strength
Raaka tempaus riipusta 3,3,3,3
nousevilla painoilla
tauot 2 min. -
Squat Strength
3 x 5 Squat
Set 1@65% 1rm
Set 2@70% 1rm
Set 3@75% 1rmYou must squat to (2) boxes at minimum
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5 kierrosta tai 15 minsa. Workout
5 kierrosta:
3 seinälle kiipeäminen + punnerrus
20 seinäpalloaaikaraja 15 min.
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SQUAT TOTAL Workout
SQUAT TOTAL
30min to Establish3RM Overhead Squat
2RM Front Squat
1RM Back Squat