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-
Conditioning Workout
For time:
21-15-9
- WB 9/6kg
- Pull-ups
Rest 1:30
9-15-21
- pull-ups
- WB 9/6kgTC 12min
-
Extra Credit 15-03-2022 Workout
Reverse Crunch: 3 x 10 3s in 3s out. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom) -
Push Press Strength
4 sets of Push Press
Set 1: 4 @65% 1RM
Set 2: 4 @70%
Set 3: 3 @75%
Set 4: 3 @80%
- Rest 2-3 mins between sets. -
-
Push Jerk Strength
5 sets of:
4 Push Jerks
Set 1: 65% 1RM
Set 2: 70%
Set 3: 75%
Set 4: 75%
Set 5: 80%
- Rest 2 mins btw sets. -
Hang Clean Strength
6 sets of:
2 Hang Cleans
Set 1: 65% 1RM
Set 2: 70%
Set 3: 75%
Set 4: 80%
Set 5: 82%
Set 6: 85%
- Rest 2-3 mins btw sets.
- Hang position is above the knees.
- Done as singles, reset btw reps -
Sunnuntain Pitkä Workout
YGIG:
10k hiihto tai soutu
TAI
20k pyörällä
-Oman vuoron jälkeen tee: 8+8 sivutaivutusta kahvakuulalla ja 5+5 sivukyykkyä
TC: 50min
- Matala teho!
-
BBC Weightlifting - Clean and jerk Workout
Power clean + Squat clean + 2-3 Jerks w/ 2-3s pause @catch
Nousevalla painolla kunnes hidastuu.
Ei tng, ei pudotuksia
Kaksi kertaa sama paino ennen lisäämistä.B) Front squats, 5 x 4 @ 76-79%.
C) Accessory
Saksivalakyykky, 4 x 10+10
D) Core
3 Rounds of:
:40 V-ups
:40 Plank hold
:40 Flutter kicks
1:00 Rest -
Bench Press Strength
6 sets of Bench Press
Set 1-3: 4 @75-80%
Set 4-6: 4 @80-85%
- Rest 2-3min btw sets -