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-
5 kierrosta + bodaus Workout
5 kierrosta
5 maastaveto 143/93kg tai @75%
25/18cal soutu
15 seinäpallo
1min lepoAikaraja 25min
Bodaus - valmentajan valinta
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”Bad Karma” Workout
Aikaa vastaan:
- 50-40-30-20-10 hauiskääntö levytangolla (N 15kg / M 20kg)
- 10-20-30-40-50 swingi (amer.)(N 16kg / M 24kg)
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Strength Workout
ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy Complex...
1 Clean Deadlift + 1 Hang Power Clean + 1 Power Clean
Start Light-Mod and Build Past Workout Weight.
RPE 7 -
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Snatch complex Strength
snatch complex e90s x9
2x 2 hang snatch (below nee ) + 1 snatch (floor) 70-77%
3x 1 hang snatch (below knee) + 1 snatch (floor) 77-85%
4x 1 snatch (Find heavy) -
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3 rounds for time Workout
90 air squats
30 Russian KB swings (16/24 kg)
10 power snatches (42,5/60 kg)Scaled WOD
3 rounds for time:
30 air squats
20 Russian KB swings
10 power snatches -
WOD: Kb AMRAP Workout
AMRAP10 w/ single KB:
3-6-9... hang clean, R
2-4-6... front squat, R
1-2-3... stoh, R
3-6-9... hang clean, L
2-4-6... front squat, L
1-2-3... stoh, LRx: 24 / 16
RPE 8
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Day 23 - Weightlifting + Strength Workout
Warm-up: 10 min general warm-up + 5 min mobility + 10 min barbell warmup
A:
Emom 12-15 min: 2 x Squat snatch
Start from 60% and build upB: 3x3 Back squat. Find days heavy set of 3, then do 2 sets with 80-90% of days max weight
Cool-down: Easy row/bike for 10 min + 5 min mobility
Optional session 2:
60-90min aerobic training (Bike/Run/Row/etc.)