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-
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 -
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Endurance WOD Workout
Every 4 min x 10 sets:
8 T2B
10 single DB hang clean and jerks 35/25 lb
14/12 cal row -
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
Clean & Jerk
8 x every 90s.
1 rep
- start at 80% and built up trough out the sets
- no fails
- heavy focus on having the best form you can on every rep -
15.3.2023 Workout
HEAVY WEEK 11/13
WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka
3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded- KIERROS ALUSTA TOISELLE PUOLEN
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2x 3+3+3 RDL + GOOD MORNING OH on the toes + WIDE stance BACK SQUAT
2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos.
3 MUSCLE SNATCH HIGH PULL from HIP *full foot, straight legs
3+3 SNATCH HIGH PULL from HIP *full foot / on the toes
3+3 SNATCH HIGH PULL from MID THIGH *full foot / on the toes
3+3 SNATCH HIGH PULL from ABOVE KNEE *full foot / on the toes
3+3 SNATCH HIGH PULL from BELOW KNEE *full foot / on the toes
3+3 SNATCH HIGH PULL *full foot / on the toes2x 1+1+1 SNATCH DROP *45° + 90° + full squat
2x 1+1 TALL POWER SNATCH + TALL SNATCH *starting on the toes
2 SNATCH
SPLIT JERK
1@93%, 1@95%, 1@98%, 1@100%, 1@102% pal 2min
BACK SQUAT + JERK SPRING
3[3+3]@80% pal 2-3min
SNATCH PULL *first reps full foot
4x2@110-115% sn-% pal 2min
Accessory exercises: 3 rounds (core/bodybuilding)
10-30@weight CROSS-CHOP
30sec PLANK w/ WEIGHT
8@weight 1-LEG GLUTE BRIDGE -
