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-
Hspu practice + For quality Workout
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Maanantai 3.7.23 FN Workout
Warm Up
3 rounds
1 min cardio
6+6 RDL
6+6 hang pc + pp
12 goblet squats
then some mobility& barbell prep for complex and warm up liftsStrenght
6 sets
1 power clean + 3 front squats + 1 split jerk
build to heavy complex, starting at 60-65% of 1rm clean&Jerk
rest 1.5-2.5 min bwn setMetcon
For time
50 walking lunges with 1 db on shoulder @10-15/17.5-22.5kg
50 toes to bars/ 60 v-ups / 70 alt leg v-ups
50 walking lunges with 1 db on shouder -
070723 Perjantai B Strength
3 rounds for quality
5-4-3 overhead squat
8-10 snatch grip bent over row -
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040723 Tiistai Workout
A) 4x3 pause strict chest to bar chin-up (2s pause)
B) For time
15 - 12 - 9
DB hang c&j 2x22,5/15
Chest to bar pull-up / jumping CTBRest until 8:00, then for time
30 db hang c&j 2x22,5/15
30 chest to bar pull-up / jumping CTB -
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Accessory work Workout
30s on - 15s off, 3 rounds
a) Bulgarian split squat, L
b) Bulgarian split squat, R
c) standing calf raise, L
d) standing calf raise, R
