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-
8.2.2024 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min -
mobility & CORE Workout
shoulder & Th mobility
band resisted book opener 3x8/8
Superset, 4x 3/3 KB armbar
5/5 quadruped Th rotationsside plank rotations 3x8/8
alternating downward dog 3x6/6
unilateral KB OH hold TABATA
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Crosstraining kestävyys - keskiviikko Workout
LÄMMITTELY
3 kierrosta:
2min ergo (vaihtuva)
5+5 Samsonin venytys
10 face pull kuminauhalla
20 kuollut ötökkä
20 lintukoira
HARJOITUS (Peruskestävyys, 60-70%/HR max)
6x5min vaihtuva ergo, 30s lepo/vaihtoaika
*Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Vaihda ergometria lepoajalla.
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Extra Credit 12-11-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets- -
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20.3.2025 Weightlifting MODERATE WEEK 5/8 Workout
WARM UP 10min 1 rounds
5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSEKUVAT LIIKKEISTÄ:
RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min--
SNATCH
3@barbell, 3@up to 65%, 2×3@70%, sn-%, rest btw sets 2min, example up to 55/60/65%
RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min--
CLEAN
3@barbell, 3@up to 60%, 2×3@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%
SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min--
SPLIT JERK *rack, split both side 1+1
2@up to 65%, 2×2@70%, jerk-%, rest btw sets 2min, example up to 55/60/65% -
2.5.2024 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min -
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