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-
22.12.2022 power snatch & clean + jerk Workout
WARM UP + TECHNIQUE 10-15min
--
TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min--
POWER SNATCH ABOVE KNEE
4×2@RPE7 *3 quality reps reverse pal 2min--
SNATCH ABOVE KNEE + OHS
4×2[1+2]@RPE8 *2 quality reps reverse pal 2min
POWER CLEAN ABOVE KNEE + POWER JERK
6×2[2+1]@RPE8 *2 quality reps reverse pal 2min
REBOUND SPLIT JERK
3×3@barbell pal 2min
3-POSITION PAUSE SNATCH PULL *2cm floor + knee + power position
3-4×3@+5kg today best snatch pal 2min -
29.12.2022 snatch & clean + split jerk Workout
WARM UP + TECHNIQUE 10-15min
--
TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min--
POWER SNATCH ABOVE KNEE
3×2@RPE7 *3 quality reps reverse pal 2min--
SNATCH ABOVE KNEE + OHS
6×2[1+2]@RPE8 *2 quality reps reverse pal 2min
REBOUND SPLIT JERK
3×3@barbell pal 2min--
POWER CLEAN + CLEAN ABOVE KNEE + SPLIT JERK
3[1+2+1]@RPE8 *2 quality reps reverse pal 2min
3-POSITION PAUSE CLEAN PULL *2cm floor + knee + power position
3-4×3@+5kg today best jerk pal 2min -
Endurance WOD Workout
Every 10 mins x 4 sets:
A.
50 double unders
750/600 m row
40 air squats
20 alternating single DB snatches
15 box jumpsB.
400/350 m ski
20 m med ball lunge walk
15 v-ups
20 m med ball lunge walk
400/350 m ski2 sets per stations. Time cap 8 minutes per station.
-
-
-
Weightlifting Workout
A: power snatch + drop snatch + squat snatch 8x1, increasing weight
B: squat snatch 3x2 @heaviest complex weight
C: hip squat clean + hang squat clean + squat clean + split jerk 3x1 @75-80%
-
-
Extra Credit 19-06-2022 Workout
Band Stability Adductor Plank Walk
3 x 8-10 each. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold) -
Bodaustreeni :) Workout
Lämpät = ravistelut, kuminauha, yhden jalan boksikyykyt, pidot
4 x 8 - 10 x Sumomave
3 x 8 - 10 x Askelkyykky
3 x 8 - 10 x Bulg. kyykky
4 x 8 - 10 x Yhden jalan mave -