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-
WARM UP Workout
EMOM x 8-12
1) bike
2) 5 deadlift + 5 muscle clean + 5 power clean
3) bike
4) 5 press, 5 push up, 5 push jerk / or split jerk -
BBC Weightlifting - Week 50, day 4 (viikko 16) Workout
RECOVERY
10-15:00 minutes of banded march.
45-60 minutes of zone 2 bike, row, ski, swim etc.
Zone 2 -sykealue on 60-70% maksimisykkeestä
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1.31.11 Row Row Row Workout
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21.12.2023 EMOM 12 Workout
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21.12.2023 RMU Drills Workout
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Weightlifting Workout
A:
Skill Primer
Pause Muscle Snatch & Drop Snatch (5-8 sets x 2+2 / 0:03 pause below knees)B:
Pause Snatch
(8 sets x 1-2 / 75%+ / 0:03 pause below knees) -
KAHVAKUULA RUUVIKATU Workout
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20.12.2023 Workout
LIGHT-MAXIMAL WEEK 10/10
WARM UP n. 15-20min
2 rounds: no shoes
5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
6+6 LEG PULL FRONT & 6+6 CHILD POSE with TWIST modifications
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
12 SHOULDER TAP IN PIKE
video: ADDUCTOR ROCK BACK w/ REACH THROUGH
video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
video: LEG PULL FRONT
video: CHILD POSE with TWIST modifications
video: CHIN-UPS feet assisted
video: HAND RELEASE ESSENTRIC PUSH UPS
video: SHOULDER TAP IN PIKE
POWER SNATCH + SNATCH
2x3@barbell, 1+1@50%, 1+1@60%, 3[1+1]@70%, rest btw sets 2min
POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 3[1+1[@70%, rest btw sets 2min
FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min
SNATCH PULL *full foot
2x1@105-110% sn-%, rest btw sets 2min -