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-
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5.12.2024 Weightlifting HEAVY WEEK 4/6 Workout
WARM UP + TECHNIQUE 10-15min
WARM UP: 2 rounds
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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2
SNATCH DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 75%, 1-2x1x[1+1+1]@80%, sn-%, rest btw sets 2min
CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 75%, 1-2x1x[1+1+2]@80%, jerk-%, rest btw sets 2min
FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3x1x[3+2]@80%, fs-% / bw-%, rest btw sets 3minexample of rise 55-65-75%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM
SUPERSET: quality *if there is time left, do supersets!
3 rounds: NO SHOES
5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinenRest as needed
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Lapset syksy 17 Workout
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Metcon Workout
• 12 Min AMRAP of:
Plyo Box Jump Ups (75/60 cm) 7 reps
Two-Arm KB American Swing (32/24Kg) 14 reps
Double Unders 28 reps -
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Partner WOD Workout
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Skills Practice Workout
20 Minutes
Forward Roll
Backward Roll
Roll 2 Squat / Pistol
Back Roll 2 Handstand -