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-
Deadlift accessory work Workout
4 rounds:
10 Kang squats, choose weight
30sec Plank hold
40m Farmers carry (AHAFA)
Rest 2min -
7x3 Deficit deadlift (speed pulls) (vol1.11) Strength
- Use a 5cm plate
- @60-65% of 1RM
- Use resistance bands (small resistance on start and ~15-20% of 1RM on top) (same settings than last week)
- Deadstop, NO TNG!!!
- Every lift 100% effort
- Rest 2-4min
Make sure to memorize the band set up and use always the same settings during the next 6 weeks.
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WARM-UP Workout
3 rounds:
12/9cal Row
9 Double KB Deadlift
7 Double KB Hang Clean
5 Double KB Front Squat
3 Double KB Jerk
Thoracic Flow video
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Optional accessory Workout
Optional Accessory
GYMNASTIC CONDITIONING2-4 rounds, rest as needed:
1) 10-20 Plank Hold with KB Drag video
2) 10-20 Landmine Twist video -
EMOMx6 Workout
With Partner
1) Handstand walk 12m (or) Box walk around (or) Wallwalk
2) Kipping HSPU x5 (or) Headstand to Push-up
3) Strict HSPU x3 (or) HSPU from Box (or) Bear HSPU (or) Kb shoulder press sitting -
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Skumppajumppa Workout
Skumppajumppa:
With team of three
Timecap 45 min
Row 50 cal
Box jump 50 reps
KB Usa swing 50 reps
T2B 50 reps
Cartwheel 50 reps (kärrynpyörä)
Pull ups 50 reps
Double unders 50 reps
Synchronized burpees 50 reps
Wall balls 50 reps
Synchronized sit ups 50 reps
Synchronized jumping squats 50 reps
Wall Climbs 50 reps -
Rest or Training Day Workout
Vappupäivä. Ota lepopäivänä ja touhua jotain muuta, tai tee jokin oma treenisi mitä mieli tekee. Huomio kuitenkin että nyt on kevennetty viikko ohjelmassa.