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-
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Muscle & Power, CORE Workout
3 rounds of:
5+5 Side plank hip raises
10 Hollow rocks
10+10 DB side bends
20 DB Russian twists
10+10 DB snatches
Rest -
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MamaWod Part2. Workout
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AF #masu Workout
AF WEEK 49, Day 2
STRENGTH
E2MOM for 3 rounds:1) 5 Weighted Pull-Up
2) 5 Bench Press
3) 8+8 Bulgarian SquatRIR 1-2. Make sure the first round is a working set→ enough
warm-up sets to ensure correct working load. -
SpessuWod Kuntonyrkkeily Workout
Maaliskuun SpessuWodina kuntonyrkkeilyä Mira Ilmoniemen johdolla!
wodit klo 15 ja 16
ei mobbailua
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18.7.2024 Weightlifting MODERATE WEEK 2/9 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
2-3x[2+2+2+2]@33% 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 70% sn-%, rest btw sets 2min *example of rise 50-60-65%
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
2-3x[2+2+2+4]@33% 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 70 jerk-%, rest btw sets 2min *example of rise 50-60-65%
RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3x[5+5]@RPE10 *could do 0-1 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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Crosstraining kestävyys - Tiistai Workout
36 minuutin peruskestävyysharjoitus
Lämmittely
2 min hiihto
2 min soutu
2 min pyöräSitten:
8+8 maailman paras venytys
4+4 lankku + alaspäin katsova koira vastakkaisen jalan kosketuksella
15m+15m karhukävely eteen- ja taaksepäinHarjoitus, 36 minuuttia (Peruskestävyys, 60–75%/HR max)
12x3min vaihtuva ergo, 30 sek lepo kierrosten välissä
Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Pidä syke peruskestävyys alueella. Vaihda ergometria lepoajalla, käyt jokaisella ergometrilla neljä kertaa harjoituksen aikana.