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-
231217 Bootcamp (LP) Workout
A)
DB snatch 10-8-6-4-2/hand
Between:
- 6 T2B/12 v up
- 6+6 weighted backward lungeB
4 rounds ygig: full round
- 10/15 cal row
- 10 sit up4 rounds ygig: movement
- 8 DB OH press
- 10 KB swing4 rounds ygig: full round
- 6 DB devils press
- 10 wallballs4 rounds ygig: movement
- 4 burpee
- 10 air squat -
11.7.2024 Weightlifting LIGHT-MODERATE WEEK 1/9 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
3x[2+2+2+2]@25-30% 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 65% sn-%, rest btw sets 2min *example of rise 50-55-60%
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
3x[2+2+2+4]@25-30% 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 65 jerk-%, rest btw sets 2min *example of rise 50-55-60%
RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3-4x[5+5]@RPE9 *could do 1-2 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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Ro 2x 10 min intervall med mamma og styrke Workout
7x4 side planke med hev
5x4 deadbug
5x4 birddog
6x 4 sidegange med strikk -
BikeErg Workout Workout
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25.7.2023 BasicWod Workout
AMRAP 18
Run 800m
15 Banded Lats Pull Down
10+10 One Arm Dumbbell Row 22,5/15kg
Bike 1k
30 Sit-ups
20 Lunges -
Mobility & CORE Workout
shoulder & Th mobility
3 rnds for quality
5/5 band resisted book opener
5/5 push up pos. one arm snow angel
8/8 KB haloKB windmill 3x5/5
3 rnds:
8/8 mountain climber
3/3 scorpion
8/8 KB teapot -
Weightlifting Basics Workout
A)
Paused muscle clean + paused dip push press
5x 2+2
-2” pause above knee + in dip positionB)
Power clean and split jerk
8 x 1+ 2 -
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