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-
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Front Squat Strength
EMOM3 x 5
Front Squat 3 70-75%
Vatsalihasliike 10 ( vaihtele, istumaannousu, jalannostot, T2B...) -
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241221 Perjantai Workout
"12 days of Christmas"
For time
1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Push-up
8 Jumping lunges
9 Sit-up
10 KB Swing 24/16
11 KB thruster 24/16
12 BurpeesInstructions:
1st round: 1 power clean
2nd round: 2 hang squat clean + 1 power clean
3rd round: 3 jerk + 2 hang squat clean + 1 power clean
etc. -
171221 Perjantai B Workout
Accessory
3 rounds for quality
15-20 cyclist squat (weighted)
Max wall sit hold
Rest as needed -
“Xmas Fever” Workout
“Xmas Fever“
In 15 mins
21 One arm DB thruster @22,5kg/15kg
15 sit up
9 burpee box jump over
21 One arm DB snatch (alternate)@22,5/15kg
15 sit up
9 burpee box jump over
21 One arm hang Cl&Jerk @22,5/15kg
15 sit up
9 burpee box jump overIn REMAINING Time : AMRAP wallball
Score total reps of wb!
GOAL: 30+ wallballs -
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40 min 4 liikettä Workout
40 min
100 yksitäistä naruhyppyä
50 askellusta laatikolle
30 Yhden käden kahvakuulaheilautusta
20 lantionnostoa kahvakuulan kanssa -
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”Lyla” Workout
Aikaa vastaan:
10-9-8-7-6-5-4-3-2-1
- Muscle-up
- Rinnalleveto & työntö @kehonpaino
SKAALAUSVAIHTOEHTOJA:
Semi-kova (jos MU onnistuu)
7-6-5-4-3-2-1
- Muscle-up
- Rinnalleveto & työntö @75%-kehonpaino
Perus-skaalaus
7-6-5-4-3-2-1
- leuanveto
- rengasdippi
- Rinnalleveto & työntö @50-75%-kehonpaino
Aloittelija
7-6-5-4-3-2-1
- Hyppyleuka
- etunojapunnerrus (voi myös skaalata)
- Rinnalleveto & työntö @35-50%-kehonpaino