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-
Front Squat 3 x 10 Strength
Perform 3 sets of 10 front squats with a rest period between. Goal is to move the chosen weight as fast as possible (AFAP).
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Narrow grip bench press Strength
2 x 5 narrow grip bench press
- leave two reps in the tank
- rest 3 min btw sets
2 x 2 narrow grip bench press
- leave one rep in the tank
- rest 3 min btw sets
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SNATCH COMPLEX Strength
E90s x 9
4x 1 squat snatch + 2 hang squat snatch
5x 1 squat snatch + 1 hang squat snatch -
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Intervals Workout
3x (4x 40s work/40s rest)
power clean 70/45kg
double db push press 45/35lbs
sled push
burpeeSame idea as last week - only adding burpees. Rest as needed between rounds (about 4min).
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Käsilläseisontapunnerrus, 11 min alkavalla minuutilla Workout
Käsilläseisontapunnerrus
11min alkavalla minuutilla 30% max toistoista (käytä alkuperäistä toistomäärää ja skaalausta)
4. ja 8. min tauko -
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OHS, pull-ups and back extensions Workout
Un 20min, 3-5 rounds for quality
- 2-3 overhead squat with 3 sec pause in the bottom position (from the rack)
- max reps wide grip (overhand) pull-ups
- 10-20 ghd back extensions
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Skills (HSPU Strict/Kipping) 6. Workout
Skill Practice:
-HSPU Progg. 1-5
-Kipping HSPUFind 5RM Deficit HSPU
then
5 x 5 @ 90% of 5RM (approx.)
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Back Squat 4x4 Strength
STRENGTH (3/3)
Back Squat 4x4@92-95% of 3RM
Target: if the iron is hot, go by feel and lift with heavier procentences.