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-
"Dumbbell Hell" Workout
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Metcon Workout
emom 10
odd : burpee pull ups x 4-8 reps
even : wall ball shots x 8-12 repsThis will be done before shoulder presses.
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D.T. -progressio 1/6 Workout
"D.T. Progressio 1/6
Metcon (quality)
EMOM for 10 minutes of:
4 Deadlifts
3 Hang power cleans
2 Push jerks
M: 60kg N: 40kg"
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Push and pull Workout
5 Rounds for quality
6-10 Eccentric ring pull ups. 5 secs on each rep. scale to chin up on pull up bar
10 seated double kb or db press.
1 Min plank. -
Quality work Workout
AMRAP20 FOR QUALITY
8+8 box step down (slow eccentric)
8+8 one leg kb clean
8+8 one leg glute bridge with kb
20 m duck walk -
Deadlift Strength
Deadlift
4 sets 6 reps (60/65/70/75 %)
Rest 2 min between setsHuom: lisää kiloja edelliseen sykliin. Lisäys 2.5-5 kg/sarja. Voit myös lisätä laskennalliseen 1rm-tulokseen X määrän kiloja ja laskea sillä työsarjat
Vikassa sarjassa voit mennä hieman yli prosenteissa jos päivän kunto on hyvä ja edelliset sarjat rullas hyvin. Huomioi kuitenkin että syklin edetessä kilot nousee.
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Core Workout
10 x 40s on / 20s off:
1. KB/DB Turkish get up (L)
2. KB/DB Turkish get up (R)
3. KB/DB plank drag through
4. side crunch (L)
5. side crunch (R)-> plank: https://m.youtube.com/watch?v=V4h4Cl4VYn0
-> side crunch: https://m.youtube.com/watch?v=mx8l6t_bLRE -
Shoulder press Strength
50% x 5
60% x 3
70 % x 2
75% x 1
80% AMRAP
Post reps in comments on the last + set
I would now suggest we use our actual 1RM