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-
Chin-ups (DELOAD) Workout
6 sets:
5 Strict Chin-ups + 15-20sec Dead Hang
- Rest as needed btw sets
- Focus on quality movement, FULL ROM -
Bar Muscle Up (Skill Training) (DELOAD) Workout
EMOM 5:
- 3 BMU (Banded)Rest 3min
EMOM 5:
- 3 BMU (Banded) -
Basic WOD: Accessories Workout
15min FQ w. pair IGYG
20 WB situps
15 leg throws
10 wall walks/ inch worm3x BB biceps 777
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1.10.2025 Workout
MODERATE-MAXIMAL WEEK 12/12
WARM UP n. 15min no shoes
TEE OMAT TAI
2 rounds
15× + 5×/side
PLATE BRIDGE PRESS & PULLOVERS + PLATE REVERSE LUNGE WITH TWIST *bridge press...= nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista, *lunge twistillä - kierrä vartaloa etumaisen jalan puolelle3×/side + 3×/side + 3×/side + 5×
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT to REVERSE PLANK KNEES20× SHOULDER TAP IN WALL HANDSTAND HOLD or
20× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä
video: PLATE REVERSE LUNGE WITH TWIST
video: SQUAT & REACH
video: FORWARD FOLD with THORACIC ROTATION
video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/video: HIP LIFT to REVERSE PLANK KNEES - videolta LIIKE 1
https://www.facebook.com/share/r/174BtNHkTz/
MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min--
POWER SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min
MUSCLE CLEAN + FRONT SQUAT + POWER JERK
3× 2+2+2@barbell, rest btw sets 2min--
POWER CLEAN + POWER JERK
2×2× 1+1@barbell, 3× 1+1@62%, jerk-%, rest btw sets 2min
FRONT SQUAT
1@up to 80%, rest btw sets 2min
CLEAN PULL
3×2@85%, jerk-%, rest btw sets 2min
ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!Increase weight of each week, if you can!
2-3 rounds
10× HANGING KNEE RAISE w/ TWIST
10× weight REVERSE HYPER
8× weight 1-LEG GLUTE BRIDGE
KEHONHUOLTOA!
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STAMINA Workout
Every 5min, 4 rounds
30cal Ergo
20 2KB thruster
10 toes to barSkaalaus
25cal Ergo
15 2KB thruster
5 hanging knee raises -
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29.9.2025 BasicWod Workout
EMOM 12
1 minute : Behind Neck Snatch Grip Push Press, 8 reps
2 minute : 15 Air Squats
3 minute : 12/9 Cal Bike