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-
27.2.2024 Run Workout
Run
Warmup 10 minutes
3 Rounds 10 minutes fast pace ( HR Zone 4-5recovery pace 4 minutes
-
-
-
-
29.2.2024 Weightlifting DELOAD WEEK 9/9 Workout
WARM UP + TECHNIQUE 10-15min
1-2 rounds:
10 RDL *sn grip
5 + 5 FRONT SQUAT + BACK SQUAT
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö allevideo: TALL SNATCH
video: TALL CLEAN
video: TALL SPLIT JERK
PRESSING SNATCH BALANCE & OHS with HANGING WEIGHT *punnerra itsesi tangon alle & valakyykyn pohjassa 3s paussi - tangon päihin kuminauhat jossa roikkuu kevyet levypainot
3-4x3@light weight, rest btw sets 2min
FLOATING HALTING SNATCH DEADLIFT + SNATCH from POWER POSITION
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+3]@light / 50-60% sn-%, rest btw set 2minPerform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.
After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.
Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.
video: FLOATING HALTING SNATCH DEADLIFT
video: SNATCH from POWER POSITION
TALL CLEAN + POWER JERK + SPLIT JERK *split both side 1+1
2x2x[1+1+2]@barbell, 2x[1+1+2]@ligth / 50% jerk-%, rest btw sets 2min
FRONT SQUAT + BACK SQUAT
3+3@up to RPE6 *could do more 4-5 reps / up to 60%, rest btw sets 2min
SNATCH LIFT OFF
3x5@RPE6 *could do more 4-5 reps / 60% sn-%, rest btw set 2minvideo: SNATCH LIFT OFF
-
-
-
Pirpanan riehunta warm up Workout
-
-
WOD, LIIT Workout
35' Liit One @ Assault runner moderate pace
Other perform 1 Round of:
Treenaaja __________________________ KuntoilijaA)
15m Dual DB OH lunges (7.5m x2)
12 Dual DB renegade rows
9 Dual DB Up & Downs
6 Dual DB Power cleans
B)
15m Handstand walk (or adapt)(7.5m x2) / 15m Bear walk (7.5m x2)
12 T2B / K2E-Leg raises
9 Dual DB front squats
20"sec Back exension hold