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-
Performance Workout
A.
Five sets of:Back Squat x 3-5 reps pause bottom 2 s
Single-Arm Dumbbell Row x 8-10 repsB.
15 minutes, every 90s of:Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep -
Painonnosto: 4-position Snatching Workout
Perform two snatches from the pockets, above knees, below knees and from the ground. Use lighter weights, focus on technique and do not go above 70% effort!
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Fitness Workout
A.
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Russian Kettlebell Swings x 25 reps
Station 4 – Dumbbell Press x 10-12 reps @ 2111B.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/12 lbs) -
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Team Series 2015 EVENT 2 Workout
Rx'd
As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb. -
1:30 on 30 off 4 rounds Workout
1:30 work 30 rest 4 rounds
A) KB thruster x 10 run 20m and back (repeat amrap)
B) mountain climber x20 walking oh lunge (kiekko) 10m and back (repeat amrap)
C) partner piggy back 20m back and change. (jos yksin KB farmers)
Cash out 400m all out sprint
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Everything but the kitchen sink Workout
Ski-erg
bear walks front of gym and backOH Slams
jump squats
TRX T-Row40s on 20s off x3 per exercise then switch
18 minute circuit + explanation
[22 minutes] -
Fitness/Performance Workout
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated timeB.
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
