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-
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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BASIC CONDITION Workout
5 rounds (Treeni ulkona!)
walk 3min
run 5minScaled WOD
5 rounds
walk 3min
Ergo 5min -
29.9.2022 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min -
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Endurance WOD Workout
Mixed aerobic amraps for consistency:
A. 15 min amrap:
50/40 cal row
50 m dual KB farmers walk (heavy)
10 burpee box step overs6 min rest
B. 15 min amrap:
50/40 cal bike
15 DB front squats 30/20 lb
10 burpee pull ups -
26.1.2023 snatch & clean & jerk & pull Workout
WARM UP + TECHNIQUE 10-15min
SNATCH + NINJA SNATCH + OHS
4[1+1+3]@light weight pal 2min
CLEAN HIGH PULL + CLEAN + FRONT SQUAT *pull full foot
5[1+2+2]@up to moderate weight pal 2min--
SPLIT JERK *rack
5x3@up to moderate weight pal 2min
3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull full foot
3-4[2+1]@+5kg today best jerk pal 2min -
"Doce" Workout
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24"/20")Rest 4 Minutes Between Rounds
Round 1: 61 / 43 kg
Round 2: 52 / 38 kg
Round 3: 43 / 29 kg -
12.10.2023 (recovery week 4/9) snatch balance + ohs & snatch deadlift + snatch & jerk drill & power clean + jerk & snatch pull Workout
week 4/9 recovery week
WARM UP + TECHNIQUE 10-15min
SNATCH BALANCE + OHS
2[2+1]@up to 60%, 3[2+1]@65%, sn-%, rest 2min
FLOATING HALTING SNATCH DEADLIFT + SNATCH *halting 3sec
2[3+1]@up to 57%, 3[3+1]@63% sn-%, rest 2min
CONSENTRIC JERK
3x3@50-60%, jerk-%, rest 2min
POWER CLEAN + SPLIT JERK *both side
2-3[1+2]@up to 63%, jerk-%, rest 2min
DEFICIT SNATCH PULL *full foot
2-3x3@+5kg today best snatch, rest 2min
BEGINNER
week 1/6
CLEAN PULL to POWER POSITION
2x3@barbell, 4x3@up to 70% bw-%, rest 2min (bw 70% = 1 RM CL&J)
CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-5[1+3]@barbell / RPE8 (could do 2 more) reps, rest 2min
PUSH PRESS
3x3@RPE8 (could do 2 more) rest 2min
video: CLEAN PULL to POWER POSITION