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-
-
-
-
Painonnosto Strength
1) Snatch high pull + hang muscle snatch + hang power snatch + ohs: 3 x 2+2+2+2
2) No feet power snatch: 5 x 3
3) Snatch + hang snatch + ohs: 6 x 1+1+1
4) Power clean + push jerk: 6 x 2+1
5) Back squat: 3 x 3 -
Accessory Workout
Accessory in class:
EMOM 16
1) Pendlay row 10-12
2) Bar push up 8-10 (3-0-X-1)
3) Hollow rock 12
4) Rest
outside of class
4 Rounds:
A1) 3 RMU Box Complex
A2) 2 ring kip swing + Pull to hip
A3) 4-8 Russian Push up (with roller)
1:1 rest after all 3 movements -
-
Power snatch Workout
- High Hang Power snatch: 3x3
- Hang Power snatch: 3x3
Power snatch: 3x3
Easy/Moderate weights.
Focus Good technique.
Every 2min.
-
Kotitreeni: Kotoisa kasvutarina lihaksille Workout
3-4 kertaa:
10 EMOM
1. 5-10 strict HSPU / kipping HSPU
2. 10-15 v-ups
3. 10-15 push-ups
4. 15-20 archrocks
5. Rest
6. 12-25 air squats
7. 30s side plank hold R - maassa oleva käsi suorana
8. 30s side plank hold L
9. 15-20 KB/DB row / 10-15 body row = pöydän reunalla, leuanvetotangolla, kuminauha jalkojen alla, portaiden alla
10. Rest -
Filthy 50, home edition Workout
Filthy fifty home edition:
50 jumps over objetct
50 jumping jakcs
50 kettlebell/DB or object swings
50 walking lunges / alt lunges
50 v-ups
50 push-ups
50 back extensions
50 jumping squats
50 burpees
50 DU / 50 knees up jumps -
Strength 14-03-2021 Workout
4 rounds of Tri-Set!!
Landmine RDL x 8-10.
Rest 60s
1 1/4 DB Split Squat x 6-8 each.
Rest 60s
Ring Push-ups x 10-12
Rest 60s.