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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PWR Hour Workout
A.
ππ΅π¬ ππ²π° π³πΌπΏ π³.π± πΊπΆπ»: (π± ππ²ππ)
8 Wall Balls 9/6 kg (20/14 lbs)
6 Burpee Broad Jump (1 m Back and Forth)B.
ππ΅π¬ ππ²π° π³πΌπΏ π³.π± πΊπΆπ»: (π± ππ²ππ)
15m Double DB Overhead Walk 2x22,5/15kg
15m Double DB Front Rack Walk 2x22,5/15kg
15m Double DB Farmers Carry 2x22,5/15kgC.
ππ΅π¬ ππ²π° π³πΌπΏ π³.π± πΊπΆπ»: (π± ππ²ππ)
4 Burpee Pull Ups10/7 Cal Echo/Assault bike
or
10/7 Cal Ski
or
12/8 Cal BikeD.
ππ΅π¬ ππ²π° π³πΌπΏ π³.π± πΊπΆπ»: (π± ππ²ππ)
8 Ground-to-Overhead 20/15kg plate
30 Double UndersE.
π΅π¬ ππ²π° π³πΌπΏ π³.π± πΊπΆπ»: (π± ππ²ππ)
2 Rounds
8 Kettlebell Hang Clean-and-Presses 16/12kg
2 Burpee over KBNew station starts every 10 min.
For the Hang clean-and-presses complete 8 per arm per round. Start with strict press and switch to push when you can't strict press the weight anymore.
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POWER SNATCH + HANG POWER SNATCH Strength
E75s x12
6x1 power snatch + 2 hang power snatch
6x1 power snatch + 1 hang power snatch -
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Clean & jerk tech Workout
E2M x 4
2 clean pull + 2 high hang squat clean + 2 push press @40-50%Kevyet ja tekniset painot.
E1.30M x 6-8
1 clean pull + 1 high hang squat clean + 1 push jerk @55-65% Tekniset painot. -