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-
Muscle & Power, CORE Workout
Back: 3 rounds of:
15 KB swings
10+10 KB side bends
30 alternating DB snatches
20 DB Russian twists
15 Reverse hypers
Rest -
17.8.2023 snatch & snatch balance, clean & fs & jerk, clean pull Workout
week 5/9
WARM UP + TECHNIQUE 10-15min
MUSCLE SNATCH *vastaanotto päkiälle jääden
3x3@up to 40-45% sn-%, rest 2minSNATCH + SNATCH BALANCE
2+2@up to 74-76%, sn-% rest 2min
CLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@up to 75%, 3[1+1+1]@79% jerk-% rest 2min
DEFICIT CLEAN PULL
2-3x3@+5kg today best jerk, rest 2min -
Kettlebell Workout
A)
Practice bottom up turkish get up (12-13 mins)
- use light weightB)
EMOM 15 mins
1: 3 single arm ‘Curtis P’ each side
2: 5 burpees + 10 sit ups + 15 air squats
3: restRx: 24/16 kg
*1 rep of ‘Curtis P’ = 1 clean + 1/1 lunge + 1 push press
C) 3 sets
20 quadruped pull through -
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Muscle & Power, CORE Workout
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Conditioning Workout
Level 1.
For time:
60 du
10 power clean & jerk @60/40kg
60 du
10 power clean & jerk @60/40kgLevel 2.
For time:
50 du
10 power clean & jerk @50/35kg
50 du
10 power clean & jerk @50/35kgRpe 4 TC 6min Sprintti metcon missä ideana liikkua kovalla, mutta hallitulla intensiteetillä. Skaalaukset: du - reps 40 - su power c&j - paino
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Muscle & Power, CORE Workout
3 rounds of:
10 Spider man pushups
10+10 Side plank hip raises
20 Cross-body mountain climbers
20 Cross-crunches
Rest -
20.8.2023 front squat & bow jump overs Workout
For time:
Buy in... 20/15 cals Echo bike
15 front squat
15 bow jump overs
12 front squat
12 bow jump overs
9 front squat
9 bow jump overs
Buy out... 20/15 cals Echo bikeTC6
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