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-
12.12.2022 Hang Squat Snatch Strength
On The 2:30 x 6 Sets:
Set 1 : 3 Reps @ 63%
Set 2 : 3 Reps @ 73%
Set 3 : 2 Reps @ 78%
Set 4 : 1 Rep @ 83%
Set 5 : 1 Rep @ 86%
Set 6 : Heavy Single Attemp -
BASIC WOD: Mobility flow(overall) Workout
6x8min (48min)
1.) Upper body
• 10 crab extension
• 5 downdog+cobra+scorpion
• 5+5 wall lunge rotation
• 10 banded pull apart2.) Core work
• 10+10 hollowrock+superman
• 5+5+5 cat&cow + side to side
• 10 plank hold rotation3.) Lower body
• 10m dragon walk/ cossack walk
• 10 90&90 switches + hip open
• 5+5 box step down
• 5 downdog+ pigeon -
23.12.2022 Warmup Workout
1:00 Banded Hip Flexor Stretch ( Each )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( each )
1:00 Squat Hold -
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24.12.2022 Warmup Workout
30s Pass Trough
30s Around Worlds ( Right )
30s Around Worlds ( Left )
1:00 Lat Stretch ( Each )
5 x 20 sec Free HS Hold Practice -
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5 rounds for time Workout
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Nanorosso 14.01.21 Workout
For time
10 power snatch 50kg
20 bar facing burpees
10 power snatch 50kg
30 back squat 50kg
20 bar facing burpees
10 power snatch
40 pull up
30 back squat 50kg
20 bar facing burpees
10 power snatch 50kg -
24.3.2022 Workout
EILINEN
TAI
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 minTAI
- 30 min palauttava hölkkä sekä venyttelytTAI
CORE TREENI 2-3 kierrosta,
kesto n. 20-30min,
työ 30s + lepo 30s,
sarjojen välissä lepo 60s
Tee alkuun valinnaiset lämmötTAI
Kevyt tekniikkatreeni n.60min
Tee alkuun valinnaiset lämmöt
CORE: väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN I-W-I-W-I
2. CRUNCH KICKS
3. BACK SQUAT
4. HIGH KNEES
5. SPLIT SQUAT + PUSH PRESS
6. HIGH KNEES
7. SPLIT SQUAT + PUSH PRESS
8. HIGH KNEES
TEKNIIKKAA:
HIT + HIT & HIGH PULL - snatch grip
2x1[6+6]@keppi, 3x1[6+6]@10/15kg tanko pal 2-3minHIT + HIT & HIGH PULL + HIT & LEG EXT. & HIGH PULL start position above knee - snatch grip
3x1[4+4+4]@keppi, 3x1[4+4+4]@10/15kg tanko pal 2-3minHIT & LEG EXT. & POWER SNATCH start position above knee - snatch grip
3x1[4+4+4]@keppi, 3x1[4+4+4]@10/15kg tanko pal 2-3minPOWER SNATCH + SNATCH
3x1[2+1]@nousu 40% pal 2min
