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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Pe 1.11.2019 Sali Maastaveto + "koko kroppa" Strength
(alkulämpät: karhu x2, ankka x2, rapu x2)
Maastaveto 2x8x65%
Pystypunnerrus 3x5
Suorinjaloin mave 3x5
Goblet-kyykky 3x10-15
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Warm up Workout
2 min rowing
2 min double unders
2+2 min ankle mobility on box
-then one round-
10+10 banded lateral side step
10 banded air squats
20 box step ups alt leg.
10 empty barbell clean&jerks
10 Tempo ring row (3x3x)
- then 2 rounds-
5 clean&jerks @ starting weight of workout (rx 43/30kg)
5 box jumps
6 pistol squats or weighted box step ups
-then build to 3 category weight of clean jerk in 5 minutes. go up with same weight raises than it goes on workout- for example 2-3 rep with 61kg, 2-3 rep with 83 kg and 1-2 rep with 102kg.
Then try to start Open wod in 5 minutes. -
BBC Weightlifting - Clean Workout
A1) Clean EMOM
EMOM for 4 minutes of 2 cleans - heavy
Rest 3 minutes
EMOM for 4 minutes of 2 cleans, +2,5-5kgA2) Power cleans
Build up to a heavy 1 rep power clean of the day.
- Start with a light weight
- Don’t max out! One heavy set is enough
- 3s stop at catch.B ) Squats
Front squat 4 sets of 6 @ 60%
C ) Accessory:
3-4 Rounds of
10 Bent over row
15 Banded hip extension on GHD
15 GHD sit-ups -