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-
Back squat progression Strength
Back squat proggression week 2
Back squat:
20-10-10-10*Tee kaikki sarjat samalla painolla. Lisää tankoon +5 kg viime viikkoon. Ekan sarjan jälkeen 3-4 min tauko. 10-sarjojen jälkeen 2-3 min taukoa. 8 viikon proggis.
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EMOM 20min Workout
alterneiting sets
A)
5 x Strict Pull Up
10 x Push Up
15 x Air SquatB)
5 x Strict Ring Dip
10 x Ring Row
15 x Sit Up -
AMRAP 16min Workout
With partner:
You go, I go...7 Bar facing Burpees
5 Power snatchRx: 60/40kg
Masters: 50/35kg
Scaled: 40/30kg -
VOIMA/TEKNIIKKA Strength
Every 3min for 18min (6 sets)
Snatch balance + 3 OHS(Build to today´s heaviest snatch balance + 3 OHS)
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Friday Intervals Workout
4 Sets,
new set every 4th minute12/9 Cal. On a machine
9 Bar Facing Burpees
6 Power Snatches 60/40kg -
15-12-9 Workout
CONDITIONING
15-12-9
Hang Power Clean @70750kg
Box over Jump @75/60cmRPE 4, very heavy breathing
Target <5min
Tailoring Options:
HPC→ decrease loading
BoJ→ decrease height -
Partner WOD Workout
Partner WOD
30min partner workout:
60 power cleans 60/40kg
30 burpees
60 front squats 60/ 40 kg
30 burpees
60 deadlifts 60/ 40 kg
30 burpees- rest of the time row for meters and get your result from the meters.
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Strength 02-01-2020 Workout
Front Rack Reverse Lunges: 3 x 8 each. Rest 90s.
- One moderate weight for all sets