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-
4.5.2024 3 Rounds Workout
3 Rounds (can do this AFTER the competition workout)
0:30-0:40/side Copenhagen plank*
8-12 Seated good mornings
8-12/side KB Side leans -
Bench Press 12-10-8-8-6 Strength
5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets. -
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16.5.2024 Dip & Row Workout
Alternate A1/A2
A1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before A2
A2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1 -
Barbell Bent-Over Row 12-10-8-8-6 Strength
5 sets of 12, 10, 8, 8, 6 reps:
• Bent-over Barbell Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets. -
PT Group TO 9.5. klo 16 Workout
LÄMMITTELY
Kiertoharjoitus, 3 x 60s./20s.
1. Pöytänostossa raajojen irrotukset (+ojennukset)
2. Kannat stepperillä yhden jalan lantionnosto 30s./puoli
3. Sivukävely vk
4. Askelkyykky taakse
5. Pallof punnerrus 30s./puoli
6. Tuulimylly 30s./puoliTABATA
Tabata 1
A) Päinmakuulla vartalon ojennus
B) Istuen jalat kk yliTabata 2
A) Vuorikiipeilijä
B) EtuheilautusTabata 3
A) Hiihto
B) Air squat -
09.04.2025 (AM) Workout
Gymnastics
A) Practice HSW Ramp // Obstacle Course For 10-15min.
B) EMOM 12:
1) 45s Ski (@80% Effort)
2) HSW Ramp Both Ways or 15m HSW With 2x Pirouettes (7.5+7.5m)
3) RestC) EMOM 12
1) 45s Row (@80% Effort)
2) 5-10 bMU
3) RestFront Squat
5 Reps @60%
5 Reps @70%
Max Reps @80% (1 RIR)
Accessories
A) 3x Superset:
- 10 Romanian DL (DB Or BB)
- 10/10 DB Bent Over Row *Rest 3min between rounds
B) 3x Superset:
- 15-20 Banded GHD Hip ext.
- 15-20 Banded Hamstring Curls *Rest 3min between rounds
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WOD, METCON Workout
4 Rounds KB Complex Tc 13'
5 Dual KB Cleans
5+5 Front rack lunges
5 Dual KB Front squats
60"sec Bike moderate pace
Treenaaja ---- Kuntoilija
KB 24/16kg __ KB 16/8 -
WOD, METCON Workout
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13.5.2024 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top