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-
“Aerobic capacity” Workout
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7.11.2024 Weightlifting LIGHT WEEK 9/9 Workout
WARM UP + TECHNIQUE 10-15min
WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x ALTERNATING SPIDERMAN LUNGE with THORACIC ROTATION *pito ala-asennossa & rintarangan kierrot 1x molemmat puolet, videolla tekee kierron yhdelle puolen
10x LATERAL LUNGE or COSSACK SQUAT
20x STANDING PLATE TWIST + 10x ALTERNATING PLATE HALO--
video: ALTERNATING DOWNWARD DOG TOE TAP
video: SPIDERMAN LUNGE with THORACIC ROTATION
video: LATERLAL LUNGE
video: COSSACK SQUAT
video: STANDING PLATE TWIST
video: PLATE HALO
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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--
video: MUSCLE SNATCH FROM FULL SQUAT 0:37
video: PUSH JERK IN SPLIT
SNATCH DEADLIFT TO HIP + SNATCH from ABOVE KNEE + SNATCH BALANCE + OHS
2x1x[1+2+1+1]@barbell, 3x1x[1+2+1+1]@60%, sn-%, rest btw sets 2min
CLEAN DEADLIFT TO HIP + CLEAN from ABOVE KNEE + SPLIT JERK & PUSH JERK IN SPLIT
split both side 4=2+2, *työnnä ensin saksiin, jää saksiin ja tee push jerk - palauta, tee samalle puolen toisen kerran työntö saksiin ja heti perään push jerk. Toista toiselle puolen
2x1x[1+2+4]@barbell, 3x1x[1+2+4]@60%, 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]@70%, fs-% / bw-%, rest btw sets 3minexample of rise 55-65%
*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
video: SNATCH DEADLIFT TO HIP
video: CLEAN DEADLIFT TO HIP
video: PAUSE JERK DIP SQUAT
video: RDL *sn-grip
video: DB SOTS PRESS
video: DB FLOOR SEATED PRESS
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Gymnastic strength Workout
• 10 reps for time of:
Rope Climb
Seleziona la variante (Standard, Legless, Legless with Vest (9/6Kg) -
Accessory wod Workout
• 4 Sets of:
One-Arm KB Half Kneeling Press 10 reps/side unbroken
1:00 rest
Double KB Overhead Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Two-Arm KB Russian Swing 30 reps unbroken
1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.) -
Onsdag 20/12 2017 Workout
A: Oly
Power Clean
65% 3x2
Clean Pull
B: Strength
75% 3x3
Back Squat
65% 3x2
C: Conditioning
4RFT:
15 Calorie Row
10 HSPU
10 C2B
Rest 1:00 -
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7.4.2014 Workout
"FIGHT GONE BAD"
Wall ball 1min (RX: 20/14lb)
SDHP 1 min (RX: 32/24kg)
Box jump 1 min (RX: 60/50cm)
Push press 1 min (RX: 35/25kg)
Row 1 min (Calories)
REST 1 min3 Rounds for reps
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Endurance Workout
• 45 Min Fartlek of:
Run @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 100, 200 o 400 m -
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