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-
26.7.2024 Warmup Workout
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FUNCTIONAL Bodybuilding Workout
A, Barbell Box Step Up 4x 6/ side
-Build up, then do the 4 sets / rest as needed
-Use a heavier weight, than last weekB, WOD:
AMRAP 5
-8 cal Echo Bike
-8 Burpee Box Jump Overs
Rest 2 mins
AMRAP 5
-10 Wall Ball
-10 Box Jump OversC, Isometric Work: (Tabata)
Hamstring Hold
Iso Single Leg Squat (L)+(R )
Calf Raise with Iso Hold -
24.7.2024 SNATCH PUSH PRESS + OHS Strength
1-2x1x[3+1]@barbell, 3+1@up to 75%, 3x1x[3+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%
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24.7.2024 CLEAN + POWER JERK + SPLIT JERK Strength
*split alternating both side 2=1+1
2x2x[1+1+2]@barbell, 1+1+2@up to 70%, 3x1x[1+1+2]@75%, jerk-%, rest btw sets 2min -
Conditioning Workout
3 sets:
2 Rounds:
7 Sandbag Over Bar (armpit height) 60/40kg
7 cal AB
7,5+7,5m Double DB Walking Lunges 2x15/10kg (carry anyhow)
7 cal AB
- 1:1 Rest btw sets -
24.7.2024 SNATCH BALANCE + OHS -- prog. II Strength
1-2x1x[2+2]@barbell, 3x1x[2+2]@75%, ohs-%, rest btw sets 2min *up to example 55-60-65-70%
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Back Squat Strength
6 sets of Back Squats
Set 1: 3 @70%
Set 2: 2 @75%
Set 3: 1 @80%
Set 4: 3 @75%
Set 5: 2 @80%
Set 6: 1 @85%
- 2-3min Rest btw sets -
EasyWOD 25.7.2024 Workout
Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2xKBs
Hollow hold 10-20sWOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10 -
Weightlifting Workout
Part A).
Skill Primer
Dip Muslce Snatch & Pause OHS
(5-8 sets x 2+2 / 0:03 pause)Part B).
Halted Snatch Deadlift & Power Position Snatch
(8 sets x 1+3 / 0:03 pause below the knees)