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-
29.4.2024 Workout warmup Workout
3:00 Run @ easy
2:00 BikeErg @ moderate
1:00 Run @ Hard
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8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
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3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps
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Build up to working weight for barbell movements
* Practise other movements between sets
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1 or 2 rounds
200m Run
6 Thrusters @ workout weight
4 Bar-facing burpees
2 Bar muscle-ups
500m BikeErg
6 Toes-to-bars
4 Power snatches @ workout weight
2 Overhead squats -
29.4.2024 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
Extra Credit 19-10-2023 Workout
OPTIONAL FINISHER
FOR QUALITY
400/300 Alt. Box Step-Ups @61/51cm
Week 2 of 4 -- "Chad" Extra Credit
*Weight Vest Optional -
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Muscle & Power, CORE Workout
EMOM for 4 rounds:
1. MB over shoulder
2. Plank hold
3. Alternating DB snatch
4. Rest -
4.12.24 Workout
ACCESSORY
3x
30-60s ring hold (dipin yläasennossa)
20-30 side plank crunches, L (eli kylkilankussa pumppaat ylös ja alas 😁)
20-30 side planks crunches, R
15-25 hollow rocks- lepää se mitä tarvii kierrosten välissä
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Day 1 Olympic Weightlifting Workout
New cycle - week 1 so % start low for new movements
Snatch primer with empty barbell
3 snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 snatch balance
3 snatchYo-Yo snatch - YouTube link below
2 @ 60% of max snatch
2 @ 65%
2 @ 67%
2 @ 70%
2 @ 73%Snatch pull
2 @ 90% of max snatch
2 @ 95%
2 @ 100%
2 @ 100%
2 @ 105%Back squat
5 x 2 @ 85%Optional accessories
2 rounds
50ft farmers walk (heavy)
2 Turkish get up (1 each side)
1 min sandbag hug -