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-
HSPU's, KB's & machines Workout
EMOM20:
a) 1-2 sets of (deficit) kHSPU / feet on box HSPU / 30-45s wall kick up + 4s negative HSPU
b) 6-10 double kb suitcase deadlift
3-6 double kb hang snatch
3-6 double kb front rack squat
- etsi hyvin liikkuvat, keskiraskaat painot
c) 12/9 cal bike erg / row (alt. every other round)
d) restRPE 7-8 / jos HSPUt on tuttua juttua, voit ajaa vähän kovempaa, mutta kuitenkin ylläpidettävää tahtia. Jos vasta opettelet tekniikkaa tai et pysty tekemään montaa toistoa putkeen --> muut pisteet kevyemmin, jotta pystyt keskittymään HSPU:un.
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Upperbody strenght Strength
3 rounds of: (15min)
4+4 strict chin up cluster set* @RIR 2
8 DDB strict press @RIR 2*rest 30s btw cluster sets.
2min rest btw setsstrict chin-up->banded strict chin-up/negative chin-up->seated chin up.
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080925 Maanantai B Workout
DELOAD WEEK
On the minute for 12min
1. 20-30s rower hamstring curl
2. 30-40s plank hold in rower
3. 40-50s wall-sit hold
4. 40-50s sit-up -
Olympic Lifting Strength
Power Snatch double (15 mins)
- Touch and GO
- 3 sec pause @ receiving position
- 5 sets -
Strength Strength
Front rack Reverse Lunge (15 mins )
5 sets of 3 reps/ side (alternating)
- heavy sets with good form
- work on balance and stability -
WOD Workout
AMRAP 11 min
1 Squat Clean@80/50kg
3 Front Squat
3 bar Muscle Up/6 C2B/6 kipping pull up
9 Box Jump
Goal: 5+ Rounds -
WOD Workout
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Olympic Lifting Strength
Squat Clean
3 x 2 @80%, every 60s.
3 x 1 @85%, every 60s.Reset between the doubles.
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Olympic Lifting Strength
Hang Power Clean + Hang Squat Clean (15 mins )
1 + 1.
- build it up to daily max
- Rest 60-90s between sets. -
WOD Workout