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-
13.7.2022 Accessory Workout
3 - 4 Sets :
a) 8 - 12 Barbell Hip Thrust
b ) 60 - 90s Elbow Plank
c ) 8 -12 Barbell Upright Rows -
13.7.2022 AMRAP Workout
3 Rounds x AMRAP 5
100 Double Unders
30 Pull Ups
50 Single Dumbbell Snatch alternating 22,5/15kgRest 5 minutes Between Amrap´s
PICK UP WHERE YOU LEFT OFF EACH ROUND.
Double Unders: Reps should be completed in less than 2:00.
Pull Ups : Reps Completed in less than 2:00. If you cannot complete 10+ reps unbroken when fresh, reduce reps.
-DB Snatch: Reps Should be completed less than 2:00. If you cannot switch hands on the way down each reps, reduce the loading.
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13.7.2022 Power Snatch Conditioning Workout
Until You Can't Complete EMOM
1 Minute : 1 Power Snatch + 1 Box Jump
2 Minute : 1 Power Snatch + 2 Box Jumps
3 Minute : 1 Power Snatch + 3 Box Jumps
.....Add 1 Box Jumps per Round
Barbell: 70% Heavy Single OTD.
Box 30/24"
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EasyWOD 21.7.2022 Workout
Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2 DBs
Hollow hold 10-20sWOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10 -
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11.7.2022 Basic Workout
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Weightlifting Workout
A: Squat snatch+ low hang squat snatch
B: Clean Turn over practice\Double power clean + double power clean
C: Snatch pull technique -
BBC Weightlifting - Tuesday Workout
Warm-up: 3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
6+6 1-Arm OHS
3 High box jumps
A) Overhead squats
4x5 “Bamboo OHS”. *Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.
Overhead squats
5 @68%
2x4 @ 72%
4 @ 75%
5 @ 68%
B) Push jerk & Shoulder press
Push jerk
5 @ 70%
4 @ 74%
2x3 @ 77%
2x1 @ 82%Shoulder press, 6 x 1 @ 90% viime viikon 1RM.
C) Accessory:
Strict banded pull-ups, 6 x 10. *Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.
Reverse hyper, 4 x 12
Back extension on GHD, 4 x 12
Seated 1-Arm shoulder press, 5 x 10+10
3x 10+10 1-Arm windmills 20 GHD Sit-ups