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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10042026 Perjantai Strength
A) On the minute for 10 minutes
1) 3 clean pulls + 3 tall cleans
2) 3 push presses + tall jerks
*Work up from empty bar to max 40%.B) On the minute for 10 minutes
1) 2 clean pulls + 1 squat clean
2) 1 squat clean + 2 jerks
*Work up from 50%.C) 3 rounds
20 back extensions
10 Lu raises -
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Push press + Split jerk Strength
4 x e2m:
2 *push press + 1 *split jerk @ moderate-heavy
*2s pause dip position -
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Conditioning Workout
E6M x 5
20/14 cal ergo
10-15 burpee over line
60m shuttle run
10-12 ddb box step overRpe 4
Valitse liikkeiden toistomäärät niin, että joka intervallin jälkeen jää noin 2min lepoa. Skaalaukset: ergo - cal (max 1.30min) burpee over line (max 1min) shuttle run - matka (max 1min) ddb box step over - paino (max 1min)
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FBB Workout
3 rounds for Q: (20min)
8/8 single leg hip thrust/glute bridge V.0-1 (2-0-X-2) 8/8 side plank rotation V.0-1
8 banded reverse nordic V.0-1 (2-0-X-1)Liikkeet laatua vastaan. Pidä noin 60s levot liikkeiden välissä. Huomio liikkeiden temmot.
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8 rounds for time Workout
5 box jump-overs (61/76 cm)
5 hang power cleans (60/90 kg)Scaled WOD
8 rounds for time:
5 box step-overs
5 hang power cleans