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-
-
-
Clean complex Strength
10 sets:
3x 1 Hang power clean + 2 power clean (65-77% of 1rm power clean)
3x 1 Hang power clean + 1 power clean (77-83% of 1rm power clean)
4x 1 power clean (83-90% 1rm power clean) -
22.10.2023 EasyWod Workout
AMRAP 15
Row 15/11 Calories
30 Box Step-Ups
30 Kettlebell Swing 24/16kg
10 Ring Row -
5 kierrosta alkavalla 3 min Workout
Alkavalla 3 min 45 min ajan
- Soutu/hiihto 500/650m pyörä 1000/1300m
- Farmari kävely yhdellä kahvakuulalla/käsipainolla 100m
- Yleisliike 15-20
-
Upper body strength Workout
Upper body strength
4x 5-10 strict pull up / scaled 10-15 seated pull up
4x10 Db bench press
3x 10 barbell row
3x 10 press2-3reps in tank, rest 1-2mn between sets
-
-
29.11.2023 CLEAN & JERK Strength
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3x[1+1]@100%-100+%, rest btw sets 2min
HUOM! Jatka progressio loppuun "vanhalla" peeärrällä - uudet otetaan käyttöön seuravaan jaksoon.
-
30.11.2023 Strict Pull-Ups Workout
Strict Pull-Ups, between every repetition 2 sec. hold on bottom
6-2-5-2-4-2-3-2
Go Every 2:30
( Use band or weighted )
-
Muscle Snatch 3x3 Strength
Increasing weight in the first 3 rounds and decrease in smaller proportions for the last 2 rounds