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-
Accessories Workout
3-5 rounds for quality:
10 Chin-ups
15 GHD Sit-ups
1min Sandbag Bearhug Hold 60/40kg -
Endurance WOD Workout
Every 2 min x 40 minutes
1) 90 s row for calories
2) 2 rounds of “Cindy”
3) 90 s bike for calories
4) 12 dual DB power clean & jerks 35/25 lb -
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4.4.2023 BasicWod Workout
AMRAP 40
22 Cal Echo Bike
22 WallBall
22 Burpees
22 Box Step Overs
22 Kettlebell Swing -
26.4.2023 2x per WEEK TRAINING Workout
MODERATE WEEK 4/15
WARM UP SAMA
POWER CLEAN + CLEAN BELOW KNEE + FRONT SQUAT + SPLIT JERK
5[1+1+1+2]@61% jerk-% pal 2min
FRONT SQUAT *warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@66% pal 3-4min
BLOCK/RACK PINS DEADLIFT below knee
3x3@105% dl-% pal 3min
DEAD SHOULDER PRESS (~90° - ~80°)
10x1@60% *rest for 30 sec between reps
EXTRA Accessory exercises: 3 rounds, NO REST BETWEEN SETS
OpenGym10 HIP THRUST, BB+weight
10 BENT OVER ROW, BB *alavatsa, myötäote
15@weight BACK RAISE -
24.4.2023 Front Squat Strength
Set 1 : 6 Front Squat @ 65%
Set 2 : 4 Front Squat @ 70%
Set 3 : 2 Front Squat @ 75%
Set 4 : 6 Front Squat @ 70%
Set 5 : 4 Front Squat @ 75%
Set 6 : 2 Front Squat @ 80%REst 1 - 2 minutes between Sets.
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gymnasty Workout
3 rounds for quality
20s. wall facing chair hold
10 shaping drill
20s. HS step to plate
6 x 30 sec HS hold
(3 facing wall/3 back to wall)
-- then --
50 shoulder taps
-- then --
4 x 25 Hollow + Arch Rock
-- then --
Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs
* Repeat above sequence 5 times before coming off box. Perform 3 sets.
** Stack hips over shoulders & shoulders over hands when walk hands in.
finish off with40m seal walk
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24.4.2023 2x per WEEK TRAINING Workout
MODERATE WEEK 4/15
WARM UP SAMA
SNATCH + SNATCH BALANCE + OHS tai
SNATCH + SNATCH PUSH PRESS + OHS
2[1+3+3]@50-60% sn-% pal 2min
SNATCH BALANCE + OHS tai
SNATCH PUSH PRESS + OHS
4[3+3]@70% sn-% pal 2min
LUNGE
5[5+5]@56-60 jerk-% pal 3min
DEAD BACK SQUAT (~90° - ~80°)
8x1@60% *rest for 30 sec between reps
Accessory exercises: 3 rounds, NO REST BETWEEN SETS
16 GHD ANTI-ROTATION RUSSIAN TWIST
8+8@up to 24% sp-% HALF KNEELING ARNOLD PRESS w/ DB
15-25 1-ARM TRICEPS PUSHDOWN, BANDED
