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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2.5.2024 Weightlifting DELOAD WEEK 9/9 Workout
WARM UP + TECHNIQUE 10-15min
TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side
3x SLOW SNATCH PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec
*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side
SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec, *ninja=no feet
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, sn-%, rest btw sets 2min
SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, *ninja=no feet, *split jerk both side 1+1
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, jerk-%, rest btw sets 2min
FLOATING HALTING SNATCH DEADLIFT + SNATCH PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@60-65-70%, sn-%, rest btw sets 2min -
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CFPORVOO WOD 7.11.2021 Workout
30 min PK
600m row
1000m bike erg
30 HBR (hollow body rocks)
5+5 kettle bell windmills 8-12kg
30s plank
10 + 10 powells 6kg-8kg dumbbell
400m jog
30s+30s side plank -
Woima Home Workout
AMRAP 15:
10 Squat Jumps
15 Burpee to Target
20 Squat Jumps
15 Burpee to Target
30 Squat Jumps
15 Burpee to Target
...
Add 10 Squat Jumps every round -
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9.5.2024 Weightlifting MODERATE-LIGHT WEEK 1/9 Workout
WARM UP + TECHNIQUE 10-15min
TECHNIQUE:
10x RDL *jerk grip + 5x GOOD MORNING3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side
3x SLOW CLEAN PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec
*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side
SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@up to 70%, sn-%, rest btw sets 2min *example up to 50-60-65-70%
SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, split jerk both side 1+1
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@up to 70%, jerk-%, rest btw sets 2min *example up to 50-60-65-70%
FLOATING HALTING CLEAN DEADLIFT + CLEAN PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@70-75-80%, jerk-%, rest btw sets 2min -
30.4.2024 DELOAD WEEK - AMRAP45 easy pace Workout
15 wb
20 cal bike erg / echo bike
10 burpee broad jumps
20 cal bike erg / echo bike
10 alternating front rack lunges
20 box step overs
10 strict ttb / knee raises -
16.5.2024 Weightlifting MODERATE WEEK 2/9 Workout
WARM UP + TECHNIQUE 10-15min
TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side
3x SLOW SNATCH PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec
*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side
SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec
2x2x[2+2+2]@barbell, 1x2x[1+1+2]@up to 75%, sn-%, rest btw sets 2min *example up to 55-65-70-75%
SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, split jerk both side 1+1
2x2x[2+2+2]@barbell,1x2x[1+1+2]@up to 75%, jerk-%, rest btw sets 2min *example up to 55-65-70-75%
FLOATING HALTING SNATCH DEADLIFT + SNATCH PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@75-80-85%, sn-%, rest btw sets 2min
