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-
PTG TO 13.3. klo 18 & 19 Workout
LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Säären etuosan venytys
- Pyöritykset nilkalle vk
- Nilkan ulkosivu vk
- Polvennosto (+vaaka) blokkien päällä
- Askellusasennossa varvasnousut60s./liike
1. AKK-lankku-punnerrus
2. Ristikkäinen tuulimylly
3. Nelinkontin vk kädessä kierto ali ja soutu takaisin ylös
4. Lonkan pyörityksetVOIMA AMRAP 12min
6 + 6 x askelkyykky etujalka korokkeella
8 x rengassoutu
8 + 8 x sivutaivutus kkSYKE AMRAP 6min
20 m farmers walk
10 x wall ball / thruster
5 x burpeeMerkkaa amrappien yhteen laskettujen kierrosten määrä
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17.03.2025 (PM) Workout
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Program60 120325 Workout Workout
12x 1min on/1min off
1. Max bar-facing Burpees
2. Max TTB
3. Max Clean & Jerks 45kg -
Program60 120325 Strength Strength
Squat Clean + Split Jerk
1. Build to technical heavy 2
2. 5x1+1 @80-90%
3. 5x1+1 @70-80% -
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12 min AMRAP: Front Squat / Bar Muscle Up Workout
12 min AMRAP:
• 1 Front Squat 135/95#
• 1 Bar Muscle Up
• 2 Front Squats 135/95#
• 2 Bar Muscle Ups
• 3 Front Squats 135/95#
• 3 Bar Muscle Ups
… continue +1 rep pattern until time runs out. Barbell starts from the ground. Goal: complete round of 9 (90 total reps). -
12 min E2MOM: 1 x Clean & Jerk Strength
12 min E2MOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM. -
12 min E2MOM: 1 x Snatch Strength
12 min E2MOM:
• 1 Snatch
Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM. -
12.3.2025 Accessory Workout
3 Rounds @ 1-2 RIR
8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises -
13.03.2025 Workout
Jerks
A) WU E2MOM X3-5:
- 3 Press + 3 Push Press + 3 Split Jerk (empty-light BB)
- 3 High Box Jump
B) E3MOM X3:
- 3 Split Jerk (1.1.1) @70-80%
C) E2MOM X3:
- 2 Split Jerk (1.1) @80-85%
D) EMOM X3:
- 1 Split Jerk @90+%
Back Squat
E3MOM X4:
- 2 Back Squat @days heavy 2
Metcon
12Min AMRAP:
Accessories
A) 3x Superset:
- 10 DB Romanian DL
- 15-20 GHD Hip Ext. *Rest 2-3min between
B) 3-4x For Quality:
- 45-75s Spanish Squat Hold *Keskity tässä siihen, että kulma n.90 astetta, ja kokoajan vedät polvia taaksepäin kuminauhaa vastaan.