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-
Finisher 15-01-2023 Workout
FINISHER
3 SETS
10/10 Banded Crossbody Lateral Raises
20 Overhead Banded Tricep Extensions
1:00 Banded Deadbugs
-Rest As Needed b/t Sets- -
Super set push + pull Workout
3x
250m row
20s. hollow rock
10 ring row
5 push up
5 sets of
press
1:30 rest
c2b
1:30 rest
see reps below
Strict Press 6-5-4-3-2
using heaviest weight per set
Weighted Strict chest-to-bar-Pull-up 6-5-4-3-2
using heaviest weight per set
Complete the strict press reps at 65-70-75-80-85% 1RM. Aiming to finish the weighted pull-ups as close to your 1 rep max as possible
-
Front Squat Strength
500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R
3 Front Squats, pick load
4xEvery 2:30
Starting at 65% of your 1 rep max and aiming to finish at 85% of your 1RM
-
30.11.2022 BasicWod Workout
Basic Endurance 50
Row 20 Calories
Air Squats 20
Bike 20 Calories
Push Ups 20
.....
Add Two reps each after every round. -
10.1.2023 No Nyt On Harjoite :) Workout
For Total Completed Calories
Echo Bike Echo Bike Echo Bike Echo Bike Echo Bike Echo Bike
Min 1 : 3/2 Cal
Min 2 : 6/4 Cal
Min 3 : 9/6 Cal
Min 4 : 12/8 Cal
Min 5 : 15/10 Cal
Min 6 : 18/12 Cal
....
Add 3/2 Calories Each Round Until Failure. -
Toes to bar Workout
-
clean & jerk Strength
500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk
1 Clean & jerk
6 sets @65%
rest as needed -
30.12.2022 Workout
HEAVY WEEK 9/9
WARM UP kesto yht. n.15min
1-2 rounds
8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko
5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side
3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *both side
2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana
--
2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 10 RDL
FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS
2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J
5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ +
2x1+1 DD & SPLT J *both side2+2 STEPPING SPLIT JERK +
2+2 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes
SNATCH (~30min)
2x3@BB, 3@up to 50%, 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 1@97%, 3x1@100+% pal 2min
10-15min tauko
CLEAN + SPLIT JERK (~30min)
2[2+2]@BB, 2+2@up to 50%, 1+1@60%, 1+1@65%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 1+1@97%, 3[1+1]@100+% pal 2min
WL BEGINNERS week 4/4
SNATCH
1@up to MAX pal 2min--
CLEAN + SPLIT JERK
1+1@up to MAX pal 2min
BACK SQUAT
1@up to max 1RM pal 3-4min
ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)
3+3@RPE10 ALTERNATIVE MILITARY FLOOR BENCH *DB
5 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin
3 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee
-
-
Saturday Madness Workout