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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PK-jyystö Workout
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Endurance Workout
3 x 9 min EMOM
9 min EMOM
1) 15/12 cal row
2) 15 wall ball @9/6kg
3) 1-2 rope climbREST 2 min
9 min EMOM
1) 5+5 KB clean&jerk @20/16kg
2) 8 burbee box jump overs
3) 12 FR KB lunges @20/16kgREST 2 min
9 min EMOM
1) 40-50 DU
2) 20 sit ups
3) 1 Round of Cindy (15 air squats + 10 push ups + 5 pull-ups) -
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23 min Parin kanssa laite Workout
0 - 23 min parin kanssa Soutu,hiihto tai pyörä maksimi kalorit saa jakaa miten halua.
23 - 28 min lepo
28 - 51 min ”Danny”
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2.8.2024 LIGHT-MODERATE WEEK 1/10 & PROG II - MAXIMAL WEEK 3/12 Workout
MODERATE DAY 3/30
WARM UP n. 15min no shoes
TEE OMAT TAI
2 rounds
8+8x SINGLE LEG RDL with ROTATION
5x LOW DEPTH JUMPS
16x PLANK HIP DIPS
16x SUPERMAN ROW
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
video: LOW DEPTH JUMPS
video: SUPERMAN ROW
MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN
2-3x1x[4+4+4]@barbell, rest btw sets 2minCLEAN PULL TO HIP + CLEAN
2x1x[3+3]@barbell, 2x1x[3+3]@50%, 2x1[2+2]@60%, jerk-%, rest btw sets 2minCLEAN from BELOW KNEE
2@60%, 2@70% 2@75%, 3x1@80%, jerk-%, rest btw sets 2min
BLOCK CLEAN HIGH PULL from BELOW KNEE *full foot
4@70%, 3x4@90%, 4@100%, jerk-%, rest btw sets 2min
HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
1+1+1@75, 2x1x[1+1+1]@80%, bs-%, rest btw sets 3min
video: CLEAN PULL TO HIP
video: HALF/PARALLEL BACK SQUAT
video: SEGMENT BACK SQUAT
SUPERSET: quality
3 rounds, no shoes
45sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
20x GLUTE BRIDGE with WEIGHT
6+6x KB GORILLA ROWRest as needed
KEHONHUOLTOA!
PROG II - MAXIMAL WEEK 3/12
SM KUUSANKOSKI pe-su 4.-6.10.2024
MAXIMAL DAY 7/36
SNATCH PULL TO HIP + SNATCH
2x2x[1+1]@barbell, 1+1@up to the maximum of the day, sn-%, rest btw sets 2min
CLEAN + POWER JERK + SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@up to the maximum of the day, jerk-%, rest btw sets 2min
HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
1+1+1@up to the maximum of the day, bs-%, rest btw sets 3min
SUPERSET: quality
3 rounds, no shoes
max reps ROLL ABS
10-12x weighted SIT-UPSRest as needed
KEHONHUOLTOA!
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POWER SNATCH + HANG POWER SNATCH Strength
6-8sets:
3-4x 1 power snatch + 2 hang power snatch 70-75%
3-4x 1 power snatch + 1 hang power snatch 75-83% -
BBF 191224 Workout