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-
NBT Puurot ja vellit Workout
AMRAP 2min
1 rope
3 rMU
5 sHSPU
7 Goblet squats 24/32kgREST 1min
2 snatch
4 BMU
6 Pistol squats
8 C2BREST 1min
30 DU
10 DB Box step over 45/35lbs
10 HS walk
10 cal ABREST 2min
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Sunnuntai 19.9. Workout
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WOD Workout
Warm Up
2 rounds
200 meter Jog
7 arm circles forward/backwards
7 push ups to downward dog
7 jumping air squats
Fore arm stretch
2 minutes stretching ownWorkout
5 Rounds for Time:
15 Dual Dumbbell (DB) or Kettlebell (KB) Deadlifts
12 Bumper Plate shoulder press
9 Toes to Bar
50 meter walking lunge with Bumper PlateAccessory Work
4 sets
20 secs Hollow rock
10 secs rest
20 secs Superman
10 secs restCool Down
Cadet lead PRT -
CHEST & TRICEPS Workout
1a. Burbee To Overhead Plate Raise 3x10
1b. Tricep Rubber Band Pushdown 3x152a. Plank To Push-Up 3x12
2b. Air Squat 3x20
2c. Rubber Band Kick Back 3x10/103a. Decline Push-Ups 3x12
3b. V-Ups 3x154a. DB’s Narrow Floor Press 3x10
4b. Burpee 3x10
4c. Box dip 3x12• Choose weight/Rubber Band that can be done with quality
• YGIG / Rest same time you spent on set
• a/b/c = superset (Athlete1 do all before Athlete2) -
Strength Strength
Deadlift 2RM in 6 sets. Rest 2:30
- 5, 4, 3, 2, 2, 2,…. building in weight
- Reset/deadstop each rep. -
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1.9.2021 Workout
LÄMMÖT
HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:4 BANDED PAUSE SQUAT (syvyys: 30°+60°+90°)
5 + 5 DEAD BUG - työnnä kättä kohti kattoa hartia irti lattiasta ulos hengityksellä ja sisään hengityksellä palauta hartia lattiaan ja suorista toinen jalka
5 + 5 SingleLeg SIT TO STAND - low box - seiso yhdellä jalalla, istu boxille ja nouse ylös, kädet suorana edessä - kuorman kanssa tai ilman
5 BAND PULL APART T - AI - IA - W - YT - IW - vie kuminauhaa peukku edellä
5 + 5 HIP AIRPLANE
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1-2 rounds: Snatch (SN) Grip
6+6+6[1+1+1] Tall Muscle SN + OHS + [SN Press & OHS & Sots Press]
3[1+1]+3+3+3 [SN Push Press & SN Balance] + SN Drop (päkiältä) + SN Drop + Tall SN (päkiältä)
6+6+3[3+1] Hit + Hit & High Pull + [Power Position Bounce + Leg Extension & Muscle Squat SN]
6+6+6 Hit & Jump + Hit & Power SN + Muscle Squat SN (kevyt kontakti)
3+6[1+1] Reverse SN Pull + [SN Pull Till Power Position & Muscle Squat SN]
3[1+1+1+1] Hip SN + SN Above Knee + SN Below Knee + SN
HIP SN BALANCE on the plates - päkiältä
2x6@tanko pal 1minPAUSE SNATCH - squat position 30 sec
3x2@nousu 40% te-% pal 2min
SNATCH
2x3@50%, 3@60%, 2x3@70%, 2@73%, 3@70%, 2@76%, 2@81%, 3@70% pal 2min
FRONT SQUAT
3@50%, 3@60%, 2x3@70%, 2x75% pal 2min
CLEAN PULL till Power Position + TRAP PULL
3[6+3]@45-65% ty-% pal 2min
OHEISHARJOITTEET 2-3 kierrosta
8+8 WEIGHT TRANSFERS FROM BEAR - karhunkäyntiasennossa DB/KB kuljetus tukikäden luota toisen viereen
5-8 PRONE BODYWEIGHT PULLS - lattialle vatsalleen, kämmenet lattiaan (leuanveto leveys) "työnnä" kroppa alas ja vedä "ylös" - jos helppo laita kuminauha nilkkoihin vetämään kroppaa "alaspäin"
5+5 ISOMETRIC SINGLE LEG SISSY SQUAT - nouse päkiälle, mene puolikyykky asentoon kädet suorana eteenpäin, pidä asento 10-15s
12-15 BENCH - tanko, kevyt kuorma
DYNAAMISET VENYTTELYT 5-10 min, 10-20s LIIKE/PUOLI, TEE KOTONA!
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Power Development (week 1&2) Workout
5 Rounds for quality:
6 Seated Box Jumps (for height)
15m Broad Jump
20m Skillmill Sledge Push (10) heavy and steady walking pace
- Use the same box height than in box squat