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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"Baseline" Workout
Aikaa vastaan:
- 500m soutu
- 40 ilmakyykky
- 30 istumaannousu
- 20 etunojapunnerrus
- 10 leuanveto
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Takakyykky 7,7,7 Strength
Takakyykky 7,7,7 (nousevilla painoilla) jätä 1-2 toistoa varastoon
tauot 2 min.
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Clean Complex Workout
Find technical max in:
Hang Power Clean + Power Clean + Split JerkPOOR technique includes:
-Knees caving in
-Elbows dropping
-No full lock out
-FAILING! -
Conditioning Workout
FOR TIME in pairs YGIG!
5 rounds:
20/15 Cal Row
12 KB Deadlift
9 KB Hang Squat Clean
6 KB Push Jerk
14 Front Rack Step Back Lunges2 x KB 16/12kg
TC 30min!
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Back Squat 5x3 Strength
STRENGTH (2/2)
Back Squat 5x3, rest as needed between.
Target: two or three heavy sets with RPE 4+ (1-2 reps in the tank). Add 2,5-5% compared to last week.
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Pressing strength Workout
pressing strength:
2 rounds:
max reps shoulder press
max reps push press
max reps push jerk
use 60-70% of 1rm shoulder press
rest 3-5min between roundsMerkkaa tulokseksi paino ja toistomäärä yhteensä.
viikko 1 - 60% 1rm
viikko 2 - 65% 1rm
viikko 3 - 70% 1rm