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-
Strength Workout
Box Squat
8 x 3reps
- all sets around 80% of 1RM back squat
- Controlled descent, explosive ascent
- These are SPEED reps = no grinding! -
7.11.2023 Clean Complex Workout
Power Clean + 2 Front Squat + Hang Squat Clean
Go Every 1:30 x 10 Rounds. Start at 50% Power clean and Build in.
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5 rounds for time Workout
7 hang power snatches (35/52,5 kg)
3 rope climbsScaled WOD
5 rounds for time:
7 hang power snatches
3 pull-to-stands -
260523 Perjantai Strength
DELOAD WEEK
A) Every 60s for 4 rounds
3x 1 muscle clean + 1 shoulder pressEvery 90s for 4 rounds
3x 1 power clean + 1 push pressEvery 90s for 4 rounds
3x 1 power clean + 1 push jerk*Use moderate weight in the workout
B) Core
Accumulate 30-40/side KB/DB side twist & 60-80 back extensions -
WOD Workout
6x2min ON 1min OFF
A)
12/9cal
6 T2B
Amrap: KP-tempausB)
10 Boxin ylitystä
6 Punnerrusta
Amrap: KP/KK-STOHTulos: Amrap-liikkeet yhteensä
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Oly Lifting 07-07-2023 Strength
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Lauantai 26.11.2016 - Double AMRAP Workout
AMRAP in 10 minutes of:
10 deficit HSPU
20 calories rowRest 3 minutes
AMRAP in 10 minutes of:
1-2-3-4.. Box jump 90/75cm
20 double unders after each set. -
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300623 Perjantai Strength
A) Coordination & agility drills
B) Hang power clean
Every 90s for 4 rounds: 3 hang power clean @65-75% 1RM
Every 75s for 4 rounds: 2 hang power clean @75-85% 1RM
EMOM 4: 1 hang power clean @85%+ 1RMC) Core OTM 9:
1. Alternating v-ups
2. Double KB front rack carry
3. Rest