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-
KAHVAKUULA RATAPIHA Workout
5 x 3min AMRAP
MAN MAKERSwith 2 same weight KB
- push up
- renegade row
- swing
- high pull
- clean
- thruster
- front squatTee jokaista liikettä yksi toisto ja mahd. monta kierrosta 3 min.
Kierrosten välissä 1,5min tauko. -
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EasyWOD 17.4.2023 Workout
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5.4.2023 2x & 3x per WEEK TRAINING Workout
LIGHT/MAXIMAL WEEK 1/15
WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka
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12+12+12 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin
12 LAT STRETCH *wall, rack, barbell, banded
12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest--
10 GOBLET SQUAT, KB/DB/PLATE + 10 DUCK WALK / LUNGE w/ LEG RAISE
10 REVERSE ROW *penkkiote, suoravartalo, kevennys jalat koukussa
10 FROG GLUTE BRIDGE HOLD w/ PULLOVER, PLATE
5+5 BANDED SHOULDER ROTATION STRAING ARM *takaaeteen ja edestä taakse--
2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY
3x 3 TRAP PULL + 3 MUSCLE SQUAT SNATCH + SNATCH BELOW KNEE the barbell is in the power position
2x 3 PANDA PULL foot work squat stance +
3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell +
3 HIP PANDA PULL with barbell2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER SNATCH the barbell is in the power position
2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS floor + below knee + hip - pauses in the receiving position
3x FRONT SQUAT + OHS + BACK SQUAT + OHS
SHOULDER PRESS
1@rise to the day's maximum --> jatka push pressiin--
PUSH PRESS
1@rise to the day's maximum --> jatka power jerkkiin--
POWER JERK (Niko&Riikka squat Jerk)
1@rise to the day's maximum
FRONT SQUAT
1@rise to the day's maximum -
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