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-
WOD: Z-press, Wendler wk2 - vol.2 Strength
Z-press:
1x3 @66-68%
1x3 @75-77%
1x3+ @84-86%Sets E2:30. Last set is AMRAP without failure.
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16.11.2022 Workout
MEDIUM LIGHT WEEK 3/9
WARM UP kesto yht. n.15min
1-2 rounds
2x OH HALF KNEELING FRONT LEG - 3x FORWARD & 3x45° & 3x90° *plate, both side
3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side
1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *kantapää lattiassa, both side
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2x 5+5 1-ARM BACK RACK ELBOW ROTATION + 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP
1-2x 3 RDL + 3 SN PULL to PWR pos. *pause at the knee + 3 REVERSE SN PULL *close eyes + 3 PANDA PULL
3 TALL SN BAL *slowly & on the toes & 3s pause sq pos.
3 TALL SN BAL *on the toes & 3s pause sq pos.
3 slow HIP SN *3s pause sq pos. + 3 HIP SN *3s pause sq pos.
PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor + SNATCH 4-pos. *hip & abv kn & blw kn & floor
HIP SNATCH PANDA PULL + HIP SNATCH *same speed
3x2[1+2]@BB pal 1min
SNATCH PANDA PULL
2x3@70% sn-% pal 2min
pause POWER SNATCH + SNATCH BALANCE
*pause vastaanotossa
4[1+1]@70% sn-% pal 2min
BACK SQUAT + 5x DEPTH BOX JUMP
*bs warm up 2-3 sets: 3+3+3 narrow-normal-wide stance, hypyn vastaanotto suorinjaloin
3x2@95% pal 2-3min
WL BEGINNERS week 2/4
2 rounds:
10 RDL *clean grip
10 SHOULDER PRESS
10 FRONT SQUAT--
DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
3[3+3]@BB pal 2min--
CLEAN PULL *full foot
4x4@RPE8 *2 quality reps reverse pal 2min--
CLEAN + SPLIT JERK
4-6[2+1]@RPE8 *2 quality reps reverse pal 2min--
FRONT SQUAT
4x4@~60-70% bw-% (bw 80% = 1RM FS) pal 2min--
BOX JUMPS
3x6 pal 2min--
RDL *sn grip
5x5@RPE8 *2 quality reps reverse pal 2min
ACCESSORIES 3 rounds (OpenGym alueella)
8+8 STANDING HIP FLEXOR RAISE, KB
3 MAX HOLD PULL UPS *vastaote, leuka tangon yläpuolella
8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla
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STRENGTH Strength
Every 2:00 for 10 sets:
1 overhead squats
– lisää painoa kierroksittain
jos mahdollista -
16.11.2022 Strict Ring Dips Workout
Complete 1 Unbroken Set For Reps
- If Cannot Complete 10+ Unbroken, modified
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Snatch Strength
6 sets of Snatch:
Set 1: 3 @65%
Set 2: 3 @70%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 2 @80%
Set 6: 2 @80%
- Rest as needed btw sets. -
Overhead Squat Strength
5 sets of Overhead Squat
Sets 1-2: 7 @65%
Set 3: 5 @70%
Set 4: 5 @72%
Set 5: 5 @75%
- Rest 2min btw sets. -
6.9.2022 Basic Workout
40 minutes for Sweat
6 Back Squat @ 60 - 70%
24 Kettlebell Swing 24/16kg
50 Cal Any Machine -
14.11.2022 Workout
MEDIUM LIGHT WEEK 3/9
WARM UP kesto yht. n.15min
1-2 rounds5+5 BIRD DOG BEAR POSITION
5-8 GOBLET SQUAT with PRESS *plate
10x REVERSE CRUNCH & 10x CRUNCH & 8x BICYCLE CRUNCH HOLD with STRAIGHT LEG RAISE *both side
5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side
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2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP
1-2x 3 RDL + 3 FS + 3 CL PULL to PWR pos. *pause at the knee + 3 REVERSE CL PULL *close eyes + 3 PANDA PULL
3 HIP CL BAL *slowly & on the toes & 3s pause sq pos.
3 HIP CL BAL *on the toes & 3s pause sq pos.
3 slow TALL CL *3s pause sq pos. + 3 TALL CL *3s pause sq pos.
PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor + CLEAN 4-pos. *hip & abv kn & blw kn & floor
SEATED SHOULDER PRESS
3x2@34-38 bs-% pal 2-3min
CLEAN PANDA PULL
2x3@70% jerk-% pal 2min
POWER CLEAN + POWER JERK
*molemmissa pause vastaanotossa
4[1+1]@65-70% jerk-% pal 2min
FRONT SQUAT
*warm up 2-3 sets: with banded, knee level
4x2@70% pal 2min
WL BEGINNERS week 2/4
2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5 SNATCH DROP
10 OHS--
SNATCH PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min--
SNATCH PULL to POWER POSITION + SNATCH BELOW KNEE
5[1+2]@RPE8 *2 quality reps reverse pal 2min--
CLEAN PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min--
CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE
5[1+2]@RPE8 *2 quality reps reverse pal 2min
ACCESSORIES 3 rounds (OpenGym alueella)
8 1-LEG SEATED CALF RAISE, DB
5@RPE8 PENDLAY ROW, BB *sn grip
2@84-101% bs-% SUMO DL, BB
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