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-
Omatoimi ekstra (weigthlifting) Strength
Split jerk 10x2 reps
Start with barbell. Go max to 80% of 1 rm. -
Interval Workout
EMOM 14 mins
odd min: 2 legless rope climb
(scaled: 1 legless or 2 normal rope climbs)
even min : 50 DU ( scaled: 25 DU/100 singles) -
Quality work Workout
4 Rounds, not for time:
15m Single Arm Farmer Carry each side, AHAP.
30 Banded Pull Throughs
20 Steps DB Walking Lunges (total)
10 Banded Pallof Press each side,
*Rest 2:00 Between rounds. -
-
Morning Intervals Workout
-
Interval Workout
EMOM 16 mins
1: ring push up x 8- 12 reps
2: C2 roll out x 6-10 reps
3: KB USA swing x 12-15 reps
4: wall climb x 3-5 -
Olympic Lifting Strength
Squat Snatch + Hang Squat Snatch (20 mins)
(1+1)
- do 5 heavy sets @ 80%-85%
- no fails -
1. Alternating Workout
On the Minute x 10 (5 Rounds):
3 Overhead Squats
3 Thrusters
Both movements from the rack, and weights can be vary between both movements as we build to a heavy triple at each. -
2. Conditioning Workout
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20) -
Etukyykky TUPLASTOPILLA Strength
Five sets of:
Front Squat x 4 @ 2-stops when going down, STOP = 2s!
Rest 3 minutes ~ sets.50%
(2s. Stopit laskun puolivälissä ja vähän ennen pohjaa. Toisen stopin jälkeen pohjasta pieni vauhti ylös ponnistukseen!)
Stoppari reeni auttaa vartaloa hallitsemaan painoja kyykätessä <3