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-
OPTIONAL Workout
3-4rounds: 20-30s work, rest as needed
1) glute bridge hold
2) hollow hold
3) ring support -
3 kierrosta 2 liikettä Workout
3 kierrosta
250m soutu
15-20 seinäpallo2min lepo
Vedä soutu lähes täysiä ja siitä nopea siirtymä seinäpalloihin
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Conditioning 19-03-2022 Workout
AMRAP 35:00 with a partner
1000m x Row
20 x Partner Squat Ball Throw (a bit like a wall ball, but throw the ball to your partner)
2 x Stairs
30 x Hang Muscle Snatch @ light- Split work as needed
- Light ball for the throws
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3 kierrosta 3 liikettä Workout
3 kierrosta
12 L-istunta kp pystypunnerrus, haasta asentoa ja valitse paino sen mukaan
12 takareisi koukistus soutulaitteella
10-20 pallonheittoistumaannousu
30s lepo liikkeiden välillä -
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Gymnastic Workout
Kipping hspu
EMOM 12
1. 3-10 Kipping hspu
2. 16 dB see-saw seated press
3. 10-30sec headstance
4. Rest3 rounds for quality
10-20 sec pull up top hold
Rest 60sec
10-20sec dip top hold + bottom hold
Rest 60sec
15 front raises + 15 reverse flys
Rest 60sec -
Pause Push Jerk + Split Jerk Strength
6 sets of:
1x [ 1 Pause Push Jerk + 1 Split Jerk ]
- Rest 2-3 mins between sets.
- Pause Push Jerks- 2 secs in dipSet 1: 65% 1RM Push Jerk
Set 2-5: Build
Set 6: Heavy for the day -
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Halting Power Clean Strength
6x2 Halting Power Cleans
- Rest 2-3 mins btw sets.
- Pause 2 secs below the knees. Sets are NOT TnG, reset btw reps.Set 1: 65% 1RM Power Clean
Set 2: 68%
Set 3: 75%
Set 4: 78%
Set 5: 80%
Set 6: 82%