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-
Shoulder Press + Push Press Strength
5 sets:
5 Shoulder Presses + 5 Push Presses @70-75% of 1RM Shoulder Press
- Rest 1:30 btw sets -
Back Squat Strength
5 sets of Back Squat
Set 1: 5 @75%
Set 2: 4 @80%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 1 @90%
- Rest 2-3min btw sets -
Tempo Deficit Romanian Deadlift Strength
5 sets:
5 Tempo Deficit Romanian Deadlifts 32X1 @60-65% 1RM Deadlift
- Rest 3min btw sets.
- Tempo 32X1: 3sec down, 2sec pause, Xplode up, 1sec at top
- Stand on a plate -
Pulling Strenght / Endurance Workout
3 sets:
0:20 Chin Over Bar Hold (Chin-up grip)
- Rest 1:30 btw sets———————————————————————————
3 sets:
15-20 Unbroken Banded Strict Pull-ups
- Rest 1:30-3min -
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"THE SPINS" Workout
For Time:
30/24 Calorie Assault Bike / 40/32 cal Row
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
30/24 Calorie Assault Bike/ 40/32 cal RowOn the Minute: 6 Alternating Dumbbell Power Snatches 22,5/15kg
Kipping HSPU option: Double DB Push Press
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Snatch Complex Workout
4-5 Rounds with light weight: (10-15min)
2 Muscle snatch +
2 "No feet" high hang squat snatch +
1-2 Snatch balanceHuom! Kevyt ja tekniset painot. "No feet" tempauksessa jalat eivät saa irrota maasta. Päkiälle nousu saa tapahtua ponnistuksen/ojennuksen jatkumona.