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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WARM-UP Workout
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Tilaa kinkulle Workout
In teams of 4
For time of:
Buy in: Row 3000mDeadlift 10 000 kg ( 1 pitää tankoa, 1 tekee, 2 lepää)
Synchro burpee 50 reps
Clean 5000 kg (1 pitää tankoa eturäkissä, 1 tekee, 2 lepää)
Pull-ups 100 reps
Thruster 3000 kg (2 tekee yhtä aikaa, 2 lepää)
Synchro air squat 150 repsBuy out: KB swing 24/16 kg 300 reps (yksi seinää vasten käsilläseisonnassa koko ajan, 2 tekee KBS)
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1. Power clean complex Workout
Power Clean Complex
On the 2:00 x 5 Sets:
1 "3-Pause" Power Clean
1 Power Clean1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position -
2. Conditioning Workout
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2. Conditioning Workout
"Taco Bell"
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)Kilos: 22.5/15
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Olympic 11-12.12 Workout
(A)
Power clean from power position. 2 second pause in the dip and in the catch. Easy weight.
(B)
EMOM 10
Power clean in to front squat. 2 second pause. ~60-70%
(C)
Clean pulls 6 x 2 @90-105% -
Sunnuntai 22.12. Workout
Accessory
3-4 Rounds
Db/Kb box step down 6+6
Lateral band walk 20 steps
Single leg glute bridge 6+6 -
Team Conditioning Workout
For time in teams of 3:
Accumulate 200/160cal Row
10 Bench press 60/42kg every time you finish rowingAccumulate 200/160cal Ski
20 KBS 24/16kg (US) every time you finish SkiingAccumulate 200/160cal Assault bike
10 Thrusters 35/25kg every time you finish bikingAccumulate 3K Run on skillmill
Only 1 team member is doing cardio at a time. Switch btw 20-40cal, rest max 3min.