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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Warm up Workout
2 rounds
1:30 machine
10+10m banded side steps
10+10m banded monster walk
8-10 banded dynamic squat strech
20-30 shoulder taps on wall climb holdthen
Barbell warm up
5 snatch grip deadlifts
5 high elbows
5 muscle snatch
5 press behind neck
5 power snatch
5 ohs+
5 clean deadlifts
5 high elbows
5 hang power clean
5 front squat
5 split jerk -
L-sit Workout
Accumulate 2 minutes in L-sit
Can be done on the floor with parallettes or Kbs or between boxes. -
4x 3min ON/2min OFF Workout
4x
3min ON/2min OFF
Alt. Between A1 and A2A1. AMRAP of:
10 Overhead Squats 50/35kg
7 Toes-to-bar -
CFPORVOO Shoulder press + pull ups week 4 Strength
1) Shoulder press +2,5kg to 1RM, 5x 57,5%, 5 x 67,5%, 5+ 77,5%
2) weighted pull ups 3x6x30% -
16min alkavalla 4 minuutilla Workout
16min alkavalla 4 minuutilla
200m juoksu
10 valakyykky
10 istumaannousu
10 etunojapunnerrus -
ADDITIONAL HOME WORKOUT AND DB/KB WORKOUT (same) Workout
CONDITIONING
Run 5k for time, RPE 5
Warm-Up by jogging 10min, then do intervals of 20sec with your assumed 5k pace, 40sec easy pace for 5min.
Cool down by easy jog/walk for 5-10min nose breathing only.
MOBILITY (at home)
Thoracic Flow video + Lunge Flow video (5-10 reps each movement)
3min+3min Couch Stretch
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Clean 15 Min EMOM Workout
Same as the snatch on Monday I want you to do triples on each Min.
Start light.
1-5 (light)
5-10 (increase 2-5kg)
10-15 (increase 2-5kg)
Only increase if you have perfect technique. I prefer no fails! -
15 Min Snatch EMOM Workout
I want you to do triples on each Min.
Start light.
1-5 (light)
5-10 (increase 2-5kg)
10-15 (increase 2-5kg)Only increase if you have perfect technique. I prefer no fails!