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-
Power Snatch Strength
10-10-8-8-6-6-4-4-2-2 Power Snatches
Complete sets every 1:30- Start at 50% of your 1RM power snatch and add weight each round.
- Unbroken reps
- Focus on barbell cycling efficiency, breathing, and standing reps to full extension.
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"Good To Go" Workout
AMRAP 10:
20/16cal Row
20 DB Hang Power Cleans 20/15kg
20 Abmat Sit-ups
- Hang cleans, switch hands every 5 reps -
14.11.22 Workout
Barbell Cycling
6x 2min on, 90s off, alternating A&B
A)
5 front squat @42.5/30kg
5 sumodeadlift hihg pull @42.5/30kg
5 lateral burpees over barB)
5 thruster @42.5/30kg
5 power clean @42.5/30kg
5 bar facing burpees -
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Pe 4.11.2022 perus: maastaveto Strength
Maastaveto Max5
-nousu vitosen sarjoilla päivän max5-kuormaan
-tavoite 85-88%Vatsarutistukset 2x20
Etuheilautus 2x20
Vatsarutistukset kiertäen 2x20 (10 / puoli)
Etuheilautus 2x20 / käsi
-yhdellä kädellä -
Kb cleans & jump rope Workout
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Gymnastic Workout
Kipping pull ups
E3min x 5
3-15 kipping pull ups
5 + 5 single arm DB devils press
Rest of time until 2:00 max reps DB’s over burpeesReverse tabata 8 x 10sec ON / 20sec OFF
- leg lifts
- crossleg plank hold -
Morning Endurance Workout
3 x AMRAP 9 with 90 sec rest between
A.
375/300m Row
20 Mountain Climbers
20 DB snatch 17,5/12,5 kg
20 KB Swing 12/8 kgB.
750/600m Bike Erg (18/14 Cal Echo bike)
30m Walking Lunges
20 Box Step Ups
20/20 sec Side PlankC.
375/300m SkiErg
10 Renegade Row 2x15/10 kg
8/8 Single Arm Ring Row
10 Ring T Slides
10 Ring Y Slides -
Team Competition Workout
No classes as we have our partner competition.
Post your feelings after the competition 😊