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-
4.1.2024 EasyWod Workout
20 Minutes Of :
20-30 Banded Ab Crunch
10 Snap To Hollow
40m Farmers Carry, AHAP
1:00 Plank Hold -
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Tiistai 2.1.24. BASIC Workout
Warm Up (15-20 min)
2 rounds
2 min cardio
10 romanian deadlift
5 hang power cleans
5 strict press
:40 Plank Hold
then weightlifting skill for few minutes and start working setsStrenght (20 min)
Power Clean + Push Jerks 8x2+2 reps@building in weights
rest 1-2 min bwn setsPartner Metcon
15 min amrap, you go i go!
15 power clean
15 push press
30 air squats
30 V-Ups -
Voimanosto: ti 2.1.2024 ylimeno 6 Workout
Vala-askelkyykky 5x10/10
-kevytPenkki käsipainolla 3x10 / käsi
Maastaveto korokkeelta 5x10x50%
-2kumiharkkoaKylkilankkunostot 3x20 / puoli
Quad Blast 3 kierrosta
-20 kyykkyä
-20 askelkyykkyä (10/jalka)
-20 askelkyykkyhyppyä (10/jalka)
-10 kyykkyhyppyä -
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Power Clean + Push Jerk Strength
5 sets of 3 Position Power Clean (Floor, Above Knee, Mid Thigh) + Push Jerk
3 Position Power Clean + 2 Push Jerk @ 60% 1RM Clean & Jerk
3 Position Power Clean + 2 Push Jerk @ 65%
3 Position Power Clean + 1 Push Jerk @ 70%
3 Position Power Clean + 1 Push Jerk @ 73%
3 Position Power Clean + 1 Push Jerk @ 73+%
- Rest 2min btw sets -
29.12.2023 DELOAD-LIGHT WEEK Workout
tee omat WARM UP n. 15-20min
no shoes
Voit halutessasi ottaa tällä viikolla tempauksen ja työnnön maksimit, mikäli viime viikolla jäi välistä.
SHOULDER PRESS + PUSH PRESS + PUSH JERK + POWER JERK + SQUAT JERK + SPLIT JERK
2[2+2+2+2+2+2]@barbell, 4-5[2+2+2+2+2+2]@40-50+% sp-%, rest btw sets 2min
EMOM20
1. 8-12 split jumps
2. 8-10 alternating DB squat clean
3. 6 good morning press *barbell
4. 6-8 lateral burpee over the barbell
5. rest*minuutin aikana n. 45s työ ja 15s lepo/siirtymä
LOPPUAIKA KEHONHUOLTOA!
video: split jumps
video: alternating DB squat clean
video: good morning press *sn grip
video: lateral burpee over the barbell
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26.12.2023 12 Days.... Workout
12 days of christmas with partner, for sweat. Full set before switch.
1 cluster 60/40kg
2 snatch 60/40kg
3 burpee
4 box jump 24/20″
5 wall ball 20/14p
6 t2b
7 stoh 60/40kg
8 kb swing 32/24kg
9 sit up
10 hspu
11 pull up
12 front squat 60/40kgLike the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
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Long Endurance Workout
E6MOM x 5-7
6 power snatch@60/40kg / scaled 40/30kg
8 hspu / scaled 10 push up
10 ttb / scaled 6 ttb
* remaining time easy bikeTarget ave PK2, not too fast bike