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-
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15.4.2022 Warmup Workout
5 Min FoamRoll
4 Min Ergo
3 Rounds :
5 PVC OHS + 10 Kb Swing + 15 Hollow Rocks
2 Min Barbell Thoracic Opener
5 GM
5 BS
5 Elbows Rotations
5 SN Press
5 SN DL
5 OHSthen
Side plank 0:30 each
1:00 Banded Air Squat -
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9.4.2022 Warmup Workout
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Päivän treeni 9.4 Workout
HUOLTO
Palleahengitys
5 min hengitysharjoitusDynaaminen liike
Maaten
• Lonkkien kierrot selin
• Jalan kierto selin avauksella
• Käsillä avustaen lonkan pyöritys
• Takareiden pumppaus
• Pakaran kierto
• Ristiselän rentoutusKonttaus asennossa
• Rangan pyöritykset
• Lapsen lepoasento - kobra
• Rintarangan kiertoIstuen
• Rangan pyöritys
• Käsien kurotuset selkä/kylki
• Rangan pyöristys - ojennus
• JalatLOPPURENTOUTUS
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6.4.2022 Workout
LIGHT-MEDIUM+ WEEK / +MASTERS SM 4/6 🏋🏻♀️🏋🏻♂️
WARM UP 2 rounds ~15min
3 INCHWORM ONE LEG PUSH UPS
8x DYNAMIC HALF CHILD POSE + 5x 90/90 HIP LIFT
5 SIDE PLANK RAISE + ROTATION
30 sec HANDSTAND HOLD
MUSCLE SNATCH + SNATCH BALANCE
3[4+4]@painotanko/tanko pal 2min
SN HIGH PULL full foot + SNATCH
-laita korkeaan vetoon +5-10kg enemmän (eri tanko) kuin tempausraudat
2[1+3]@nousu 50%, 4[1+2]@55-71% pal 2min--
MASTERS SM: 🏋🏻♀️🏋🏻♂️
SNATCH
2-3x2@nousu 50%, 2x2@60%, 2x2@71-76%, 2x1@81%, 5x1@86-102% pal 2min
BOX BACK SQUAT 90°
female: 2@45%, 2@55%, 2@65%, 2x2@75%, 2x1@85% pal 2-3min
male: 2@40%, 2@50%, 2@60%, 2x2@70%, 2x1@80% pal 2-3minMASTERS SM: 🏋🏻♀️🏋🏻♂️
female: 2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2x1@95% pal 2-3min
male: 2@45%, 2@55%, 2@65%, 2@75%, 2@85%, 2x1@90% pal 2-3min
KEHONHUOLTOA LOPPUAIKA!
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8.4.22 (KUNTO, aamutunti) Workout
AMRAP 14
- 14 Box jumps
- 14 dumbbell snatch (alt.)
- 7/7 dumbbell push press-rest 2min
AMRAP 12
- 12 push ups
- 12 goblet squats
- 12 sit ups with dumbbell -
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Accessories Workout
3 rounds for quality:
1min Pull-up Bar Dead Hang
20 Banded Face Pulls
20 Banded Tricep Extensions
7+7 Box Step Ups 60/50cm, pick load