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-
21-15-9-6-3 ja 2 liikettä Workout
21-15-9-6-3
Raaka rinnalleveto 60/42kg, paino siten että rinnallevedot pystyy tekemään ilman pidempiä taukoja
Etunojapunnerrus -
VOIMA/TEKNIIKKA Workout
Snatch
EMOMx8:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch -
3 rounds (no time) Workout
10 power clean
10 front squat
10 push jerktry to stay unbroken for all 30 reps
-
Strength One Strength
Remember! Last set is MAX reps to your limits regardless of rep count!
Front Foot Elevated BB Reverse Lunges 4x6-8/ (on 1-2 45lb plates)
Single Arm DB Row on Bench 4x8/
Oblique V-Up Rolls 8-12/ (see video @ 2:20)
4min
20 -
-
Monster 47/2016 Workout
4min AMRAP
3 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Jerks @42,5/30kg
AMRAP Burpeesrest 4min
4min AMRAP
2 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Jerks @60/40kg
AMRAP Burpeesrest 4min
4min AMRAP
1 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Jerks @70/50kg
AMRAP Burpeesrest 4min
(Score: Burpee-reps)
Finnisher for quality
In pair
8x30m FR Walking Lunges (4x30m/pers) (heavy Barbell or KB:s) -
Clean complex Workout
Power clean + Hang squat clean + Split Jerk
(Focus on speed&technique / 50-75%) -
-
14 min. 2 liikettä Workout
14 min
20m askelkyykkykävely käsipaino/kahvakuula
10 rinnalleveto käsipainot -
Skill Development Week- Strength 2 Strength
A1- Single Arm DB Row (one hand and knee on bench, neutral back)
4x 12/ then 8/B1- Pause Front Squat 4x 6reps w 3sec hold
*no rep if you don't hold long enough (form over weight!)
B2- side plank db raise 4x 10/ (db from ground to full extension)4min rounds
20min