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-
30.7.2024 Workout
EILINEN / LEPO
TAI
reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt
EMILIO ESQUEDA
TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2]@30% sn-%, rest btw sets 2minSNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 3x[1+2+1]@60% sn-%, rest btw sets 2min *example of rise 50-55%RDL *jerk grip
3x5@60%, jerk-%, rest 2min
SUPERSET: quality : 3 rounds, no shoes
12x TRICEPS PUSHDOWN *banded
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x FLUTTER KICK ABS -
6.8.2024 Workout
EILINEN / LEPO
TAI
reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt
EMILIO ESQUEDA
TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2]@35% sn-%, rest btw sets 2minSNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 1+2+1@up to 65% 2x[1+2+1]@70% sn-%, rest btw sets 2min *example of rise 50-60%RDL *jerk grip
3x5@60-65%, jerk-%, rest 2min
SUPERSET: quality : 3 rounds, no shoes
12x TRICEPS PUSHDOWN *banded
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x FLUTTER KICK ABS -
8.8.2024 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min
EMILIO ESQUEDA alla oleva tai perjantai
TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK *jerk both side 2+2, 3 dips + 1 jerk - same speed an usually
3x[2+2+4]@35% jerk-%, rest btw sets 2minCLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 1+2+1+1@up to 65%, 2x[1+2+1+1]@70% jerk-% , rest btw sets 2min *example of rise 50-60%RDL *sn grip
3x5@60-65%, sn-%, rest 2min
SUPERSET: quality : 3 rounds, no shoes
10+10x 1-LEG GLUTE BRIDGE
5x BOX JUMPS
30sec BACK EXTENSION HOLD
20x CALF RAISE *bw -
Main site Friday 250328 Workout
For time
- 12 chest-to-bar pull-ups
- 12 wall-ball shots
- 12 box jumps
♀ 14-lb medicine ball to 10 feet and a 20-inch box
♂ 20-lb medicine ball to 11 feet and a 24-inch box -
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23.7.2024 Workout
EILINEN / LEPO
TAI
reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt
EMILIO ESQUEDA
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
2+2+2@barbell, 2+2+2@up to 75% sn-%, rest btw sets 2min *example of rise 50-60-65-70%RDL *jerk grip
3x5@55%, jerk-%, rest 2min
SUPERSET: quality : 3 rounds, no shoes
12x TRICEPS PUSHDOWN *banded
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x FLUTTER KICK ABS -
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Ice WOD Workout
10kcal Cardio
50 Squats
50 BP
12kcal Cardio
50 SitUps
50 Skating Jump
14kcal Cardio
50m FC
50 WB
16kcal Cardio -
EMOM16 Workout
-6 push presses @ 80% of your 1RM split jerk
-18/15cal bike OR 15/12cal ski
-12 right arm DB snatch 15-20/10-12.5kg (2nd rnd left arm)
-12 walking lunges w db -