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-
Deadlift/GHD/KB Swings Workout
W/U – 3 Rounds
20m Broad Jumps
20m Soldier Walks
10 Wall BallsStrength – Dead Lifts
5x45% 115
5X45% 115
5X75% 180
5X85% 205
3-5x90% 215x2
3-5x90% 215x3
very tired...prob from Donny earlier in the weekWOD – Row 500m
10-9-8-7-6-5-4-3-2-1
KB Swings (20kg)
GHD Sit Ups
11:15 -
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Main site Tuesday 240123 Workout
For reps
- 3 minutes of pull-ups
- 3 minutes of push-ups
- 3 minutes of sit-ups
- 3 minutes of air squats
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R & R yläkroppa Workout
12min emom
A 4 leukaa
B 10 + 10 push press strict + haukkari
C ojentajat kiekolla -
16.12.2024 Workout Warmup Workout
BikeErg warm-up
3:00 @ easy pace
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2x
1:00 @ hard/harder pace
2:00 @ moderate pace
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2x
0:10 @ SPRINT
1:50 @ easy -
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25.7.2024 Weightlifting MODERATE-HEAVY WEEK 3/9 Workout
WARM UP + TECHNIQUE 15min
WARM UP: 2 rounds
8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kbTECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually
3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot
*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot
*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side
video: GOOD MORNING
video: DROP SNATCH
video: PRESSING SNATCH BALANCE
video: HEAVING SNATCH BALANCE
video: SNATCH LIFT-OFF
video: SNATCH PULL *full foot -- FLAT-FOOTED SNATCH PULL -- same CLEAN PULL *full foot
video: DIP SNATCH
video: DIP CLEAN
TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2+2]@35% sn-%, rest btw sets 2minDIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 75% sn-%, rest btw sets 2min *example of rise 50-60-65-70%
TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2x[2+2+2+4]@35% jerk-%, rest btw sets 2minDIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 75 jerk-%, rest btw sets 2min *example of rise 50-60-65-70%
RDL *sn grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
2-3x[5+5]@RPE7 *could do 3-4 more reps, rest btw sets 2min
video: TALL MUSCLE SNATCH
video: TALL MUSCLE CLEAN
video: FRONT SQUAT - POWER JERK
video: REBOUND SPLIT JERK
video: RDL = Romanian Deadlift
video: reverse grip BENT OVER ROW
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