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-
"DB ROYAL" Workout
5 Rounds for time:
10 Double DB power cleans 20/15kg
10 Double DB push press
10 Burpees
10 Double DB power snatch
10 Double DB walking lunges -
"Yhteistreeni" Workout
For time:
Run 800m
9 Hang Power clean (82.5/55)
21 Bar facing burpeeRun 800m
15 Hang Power clean (60/42.5)
21 Bar facing burpeeRun 800m
21 Hang Power clean (50/35)
21 Bar facing burpee -
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Ke 1.5.2019 Penkki + kevyt kyykky/veto Strength
Penkki max2
Etukyykky 3x6 stopeilla (kevyt, noin 80% teholla)
Pendlay Row 5x5 -
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Back squat waves 3. Strength
3 @81%
2 @84%
1 @87%
3 @84%
2 @87%
1 @90%
3 @87%
2 @90%
1 @93%Rest as needed btw sets.
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Optional accessory Strength
Optional Accessory
WEIGHTLIFTINGSnatch, every 90sec, anyhow
3 rounds Triples, DnG
3 rounds Doubles, DnG
3 rounds SinglesRPE 3+ to 4 with each set. Warm-up well before starting
First 3 sets are triples, next 3 sets with doubles and finally 3 singles. Go by feel with the loading and snatches can be done anyhow.
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3 kierrosta: TGU / köysikiipeily Workout
3 kierrosta aikaa vastaan:
- 12 turkkilainen ylösnousu vasen käsi
- 12 turkkilainen ylösnousu oikea käsi
- 3 köysikiipeily 4,5m (legless)
Käsipaino: N 15kg / M 22,5kg
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Ma 15.4.2019 Kyykky Strength
Kyykky 4x2x max5 (palautukset 3min)
Maastaveto sumolla 5x5-8 (niille, jotka vetävät kapealla)
Etuheilautus sumolla 5x8-15 (niille, jotka vetävät sumolla)SitUps lisäp. TAI Jalkanostot maaten lisäp. 5x5-15
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