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-
Wod Workout
40 rounds - you go i go
5 Power Snatch (@43/30kg)
35 Single Under/25 Double Under
Tc.: 30 min -
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6.6.2024 Juoksu Workout
Alkulämmittely 800m hölkkää + venyttelyt + reipas 400m.
Vedot 8 x 200m. 5-10sec tavoite vauhdin alle. Lepo 1:30 - 2:00
Lepo 5-10 min.3 x 400m, 2-5 sec. tavoite vauhdin alle. Lepo 1:00
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6.6.2024 Intervals Workout
Descending intervals
4:00 Row @ Hard pace*
3:00 @ easy recovery pace**
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2x
3:00 SkiErg/Echo bike (alt) @ Hard pace
2:00 @ easy recovery pace
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3x
2:00 Row/SkiErg/Echo bike (alt) @ Hard pace
1:00 @ easy recovery pace
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4x
1:00 Row/SkiErg/Echo bike (alt) @ Hard pace
0:30 @ easy recovery pace- This should be a pace that you could keep for a 12:00/10:00/8:00/4:00 all out effort. ** This should be around RPE 4-5/10 or a pace you could keep for an hour or more Flow. Alternate machines each interval, do the recovery intervals always on the machine you’ll do the next work interval with. *** Total Calories
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6.6.2024 Press & Row Workout
Alternate A1/A2
A1. DB bench press – 3 x 10-15 @ 1-2 RIR, rest 1:00 before A2
A2. Single arm DB row – 3 x 8-12/side @ 1-2 RIR, rest 2:00 before A1 -
6.6.2024 Clean & Jerk Strength
Clean and jerk (Snakes n Ladders) – 8 to 10 x 1 @ 80+% go every 1:30-2:00 between sets
– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)
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6.6.2024 Warmup Workout
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
EASY: Interval work Workout
1min on - 2min off x6, alternate between a & b:
a) 9 thruster - AMRAP (banded) pull up / jumping kipping pull up
b) 9 (banded) pull up / jumping kipping pull up - AMRAP thrusterTC ensimmäisille liikkeille 40s / intervalli.
Skaalaus: Valitse leukoihin variaatio & toistot, jotka pystyt tekemään TC:n puitteissa. Thrustereissa painot, joilla pystyt tekemään ainakin 10 toistoa putkeen. Jos esim. olkapää-/polvivaivaa -> power clean."
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