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-
Pause Snatch Balance + Overhead Squat + Snatch Balance Workout
1+1+1 @6/10 rpe
1+1+1 @7/10 rpe
1+1+1 @7.5/10 rpe
2 x 1+1+1 @8/10 rpe
*New Set every 90 sec
*Pause 3 sec bottom -
Strength 26-04-2023 Workout
PERFORMANCE
EMOM x 12 MINUTES
MIN 1 - 2-3 Deficit Strict Handstand Push-Ups
MIN 2 - :25/:25 Single Arm Plank Hold
MIN 3 - :50 Shuttle Run or Easy DU Practice
FITNESS
EMOM x 12 MINUTES
MIN 1 - 3-5 Deficit Pike Push-Ups / Pike Push-Ups / Regular Push-Ups (Deficit)*
MIN 2 - :25/:25 Single Arm Plank Hold (toes or knees)
MIN 3 - :50 Shuttle Run or Single Unders Practice- RPE 6
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Tempo Front Squat Strength
5 sets of 3 Tempo Front Squats
- 3sec down, 3sec pause
- Start @60% 1RM Front Squat, build up by feel
- Rest 2-3min btw sets -
Power Clean Strength
Power Clean ladder for time:
Set 1: 5 @50%
Set 2: 5 @55%
Set 3: 5 @60%
Set 4: 3 @65%
Set 5: 3 @70%
Set 6: 3 @75%
Set 7: 1 @80%
Set 8: 1 @85%
Set 9: 1 @90%
Score your time in the comments. -
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”Grenade” Workout
”Grenade”
9,6,3 toistot
Maastaveto 184/98kg tai viimeisimmän 5 sarjapaino
Yleisliike boksihyppy 15/10kgMaastavedon on tarkoitus olla tiukka (tai sitten pitää olla tosi vahva). Ykkösten tekeminen pikku palautuksella on hyvä taktiikka. Aikaikkuna 7-15min
Jos haluat elää reunalla on boksihyppyihin mukaan käsipainot, omalla vastuulla! Muuten askella.
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BBF 230423 Workout
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210423 Perjantai Strength
DELOAD WEEK
A) 3x warm-up sets
1 tall snatch + 2 snatch balanceB) Go every 90s for 7 sets
2x3 hang snatch @60-65% 1RM
2x2 hang snatch @65-70% 1RM
3x1 hang snatch @70-80% 1RMB) 3 rounds for quality
10 barbell good morning
40s farmers walk KB's/DB's
1min rest -