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: KB EMOMs Workout
EMOM12 w/ single kb:
a) 6+8 + 6-8 staggered stance dl
b) 6-8 + 6-8 bent over row
c) 2-3 + 2-3 bottom up press-rest 2-
EMOM12 w/ single kb:
a) 6-8 + 6-8 s.a. russian kbs
b) 6-8 + 6-8 glute bridge chest press
c) 6-8 + 6-8 cross-body kbs -
24.3.2023 Row Conditioning Workout
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24.3.2023 Road to Stronger Upper Body Workout
Alkuun perusvoima sarjoja. Työsarjojen kuormat mahdollisimman raskaat. Mikäli jokin sarja jää 1-2 toistoa vajaaksi, se ei haittaa. Alkuvaiheessa teemme harjoittelua tangoilla ja käsipainoilla. Myöhemmin tulee myös tiukkaa HUPSUA.
3 x 10 Strict Pull-ups / Weighted Pull-ups, Rest 2:00
4 x ( 6 - 8 ) Weighted Dip ( rack ), Rest 2:00
4 x 10 Chinese Dumbbell Row, Rest 1:30
5 x 8 Shoulder Press BHD Neck, Rest 2:00
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24.3.2023 Warmup Workout
3 rounds :
20s Belly to wall HS Hold
20 Single Unders
15 Banded Lat Pull Down ( Each )
10 Box Step Ups
10 KB Swing -
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22.3.2023 Erg Intervels Workout
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20.3.2023 2x per WEEK TRAINING Workout
WORKOUT 1
MODERATE HEAVY WEEK 12/13
WARM UP n.15-20min SAMA
HIP SNATCH + SNATCH BALANCE + OHS
2+2+2@up to 50% sn-% pal 1min
BACK SQUAT + JERK SPRING
3[2+3]@80% pal 2-3min
VERTICAL JUMP
3x3 pal 2min
Accessory exercises: 3 rounds (core/bodybuilding)
15-30 REVERSE CRUNCH
6@BB+weigth GOOD MORNING
10@BB BENT OVER ROW *vastaote -
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21.3.23 Workout
ACCESSORY:
2 rounds of 45s ON, 15s OFF
1) Chinese plank
2) y-nostot boxilla
3) sivulankkipito, O
4) sivulankkipito, V -
21.3.23 Workout
3 rounds ft:
10x10m burpee shuttle run
15 power clean @65/45kg
12 climb over high box
- 2min rest between rounds