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-
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Back Squat Strength
5 sets of Back Squat
Set 1: 4 @70%
Set 2: 3 @75%
Set 3: 3 @80%
Sets 4-5: 2 @85%
Rest 2min btw sets. -
Sumo Deadlift Strength
Every 2:30 x 5 (12:30):
4 Sumo Deadlifts @70-80% 1RM Deadlift (normal stance) -
Treeni 1 Workout
Warm Up
3 rounds
1 min row
15 band pulls
20 lunges
10 rower pike upsStrenght
Back Squat 6-6-3-2 reps @67-76-86-90%
Front Squat 5 and 2-3x4 reps @65-75 and 1-2 sets 80%
rest 2-3 min bwn setsMetcon
For time
5000m row
lähde rakentamaan järkevä 5km harjoitussoutu, mene oman fiiliksen mukaan
mut itse yrittäisin mennä sen mukaan mitä oon harjoituksissa pitänyt 5km
pr pace tahtina +-1-3 sek suuntaan per 500m paceAccessory Work
3x12-15 tempo goblet squats
3x8/8 single arm db upright row
3x1:00 Front plank + 20 landmine twits @5/10kg
rest as neededOptional Extra
Emom 10
6-10 burpee box jump overs -
Push Press + Split Jerk Strength
3 sets of:
2 Push Presses + 2 Split Jerks
- Start @75% 1RM Push Press
- Rest 2min btw sets -
Power Snatch + Snatch Strength
2 sets of 5-4-3:
5 Power Snatches + 5 Squat Snatches @65% of 1RM Power Snatch
Rest 3 mins
4 Power Snatches + 4 Squat Snatches @70%
Rest 3 mins
3 Power Snatches + 3 Squat Snatches @75%
—— Rest as needed ——
5 Power Snatches + 5 Squat Snatches @67%
Rest 3 mins
4 Power Snatches + 4 Squat Snatches @72%
Rest 3 mins
3 Power Snatches + 3 Squat Snatches @77%- Reps can be TnG or singles.
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3-Position Snatch x 4 sets Strength
3-Position Snatch (ground, below knee, above knee) 60%, 65%, 70% x 4 sets