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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010324 Perjantai Strength
DELOAD WEEK
A) On the minute for 5min
1 hang clean pull
1 tall clean
1 front squat
1 push press
*Use light / technical weightB) Every 20s for 6 rounds: 1 hang squat clean & push jerk @50-60%
Rest 2min
Every 40s for 6 rounds: 1 hang squat clean & push jerk @60-70%
Rest 2min
Every 60s for 6 rounds: 1 hang squat clean & push jerk @70-80% -
"Holleyman" Workout
"Holleyman"
30 rounds for time:
5 Wallball
3 Handstand push-ups
1 Power Clean 100/70kgOverall RPE 4-5
Time Cap 45min
Scale the loading and/or HSPU if needed.
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19.2.2024 Back Squat Strength
Back Squat
2 x 3 @ 60 - 70 % Go Every 2:30
After that build in 15 Minutes Heavy Set of Three.
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For time Workout
4-8-12-16-20-24
Alternating DB hang power cleans (15/22.5 kg)
2-4-6-8-10-12
Burpees over the DBScaled WOD
For time:
2-4-6-8-10-12
Alternating DB hang power cleans
Burpees over the DB -
Conditioning Workout
40min with partner @easy pace
Person 1. Row
Person 2. Alt. A & B
A)
5 Single arm KB swing (R)
5 Single arm Kb hang clean (R)
5 Single arm Kb push press (R)
5 Single arm KB hang snatch (R)
5 Single arm KB windmill (R)
5 Single arm KB swing (L)
5 Single arm Kb hang clean (L)
5 Single arm Kb push press (L)
5 Single arm KB hang snatch (L)
5 Single arm KB windmill (L)B) 20-30s L-sit hold/tuck up hold + 10-12 Ring row +
10-12 Push up + 10-12 Arch rockHuom!
Toinen parista soutaa ja suorittaa osaa A/B. Joka toinen kierros aina A osan liikkeet ja joka toinen kierros B osan liikkeet -
TTB practice + For quality Workout
ttb practice
For quality ~30min
10-20cal machine
3-10 ttb
5+5 windmill
10 snowangel
40-60m s.a farmer carry / or sandbag carry -