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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Kevyt tangojumppa Workout
Aikaa vastaan kevyesti:
15 power snatches 20/15
20 burpees over bar
15 muscle clean & press
30 air squats
15 push jerks 20/15
30 push-ups
15 bent over rows 20/15
100 SU´s
15 thrusters 20/15
30 box step ups
15 floor presses 20/15
30 ring rows -
Hang clean & jerk complex Workout
5 kertaa, 60-75% C&J max:
1 clean DL + 1 clean pull + 1 high hang clean + 1 hang clean + 2 jerks
Lepää 2-3 min.
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3x3 Front squat Strength
3 kertaa front squat:
3 - 3 - 3
70% C&J maksimista, lepää 90s. Kyykky alaspäin halliten, tehoa tuottaen nousu ylös.
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8 min alkavalla minuutilla Workout
8min alkavalla minuutilla
- 30-40% max toistoista leuanveto
- 30-40% max toistoista käsilläseisontapunnerrus
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Raaka rinnalleveto 4,4,4,4 Strength
Raaka rinnalleveto 4,4,4,4 jätä 1 toisto varaa
nousevilla painoilla
tauot 2 min. -
Pushing load Strength
7 x Every 5min
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Goal & Intensity:
Heavy overhead day with a technical focus.
Overhead with a complex that requires technical proficiency and execution.
The push press is the gatekeeper of strength while the push jerk and split jerk will be very technique-dependent under fatigue. -
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"Open 15.4" Workout
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 84 kg.
Women clean 56 kg. -
Deadlift (Endurance Progression 6.) Workout
1 x 8 @ 77,5%
1 x 8 @ 72,5%
1 x Technical max effort (aim 10+) @ 67,5%