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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3.6.2024 MAXIMAL WEEK 14/16 Workout
WARM UP n. 15min no shoes
TEE OMAT TAI
2 rounds
10 x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight
10+10 x BIRD DOG + 10s HOLD last rep
10 x SEATED LEG RAISES OVER OBJECT
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG
video: BAND FACEPULL & EXTERNAL ROTATION & PRESS
video: BIRD DOG
video: SEATED LEG RAISES OVER OBJECT
TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds
10+5 x GOOD MORNING + BACK SQUAT
3+3 x slowly SNATCH PULL TO HIP + same but with eyes closed
2+2+2+2 x MUSCLE SNATCH + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH THRUSTER
2 x [1+1+1+1+1] x SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT
2 x [1+1+1+2+2] x CLEAN + SQUAT JERK + TALL CLEAN + 1+1 PAUSE SPLIT JERK *2 sec pause dip position + 1+1 SPLIT JERK
video: SNATCH PULL TO HIP
Pystypunnerruksen ja takakyykyn lähestyminen esim.
5@barbell-50%, 3@60-70%, 1@80%->
SHOULDER PRESS
3x1@working up to maximum, rest btw sets 3min
BACK SQUAT
3x1@working up to maximum, rest btw sets 3-4min -
9.6.2024 EasyWod Workout
Basic Endurance 50
45/38 Calories Any Machine
20 Ring Climbers
20 Banded Pull-Down
400m Jog
200m Farmers Carry
7 Arc Hold to Hollow Hold ( 3 sec each pos. hold ) -
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3 kierrosta huoltobodailua Workout
3 kierrosta huoltobodailua
8+8 gorilla soutu
12-15 vipunosto etukumarassa -
Conditioning Workout
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STAMINA Workout
