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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Morning Intervals Workout
A) 4x90sec ON/90sec OFF
12 Wall Balls + Max Cal Row90sec Rest
B) 4x90sec ON/90sec OFF
12 KB Swings + Max Cal Bike90sec Rest
C) 4x90sec ON/90sec OFF
12 DB Hang Clean & Jerk + Max Cal SkiErg -
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28.8.2024 MODERATE-MAXIMAL WEEK 5/10 & PROG II - MAXIMAL WEEK 7/12 Workout
MAXIMAL DAY 14/30
WARM UP n. 15min no shoes
TEE OMAT TAI
YOGA WORKOUT tee liikkeet peräjälkeen ensin yhdelle puolen, toinen kierros toiselle puolen
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE
2 rounds
10x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10x/side + 5-10sec hold last rep BIRG DOG
10-12x PLATE PASS CRUNCH
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE
PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
2-3x2x[1+1+1]@barbell, rest btw sets 2minSNATCH PUSH PRESS + OHS *pp flat footed/full foot
2x1x[3+3]@barbell, 3+1@50%, 3+1@60%, 3+1@70%, 3+1@80%, 2x1x[2+1]@90%, 1+1@up to the maximum of the day, then do 1+1@90% of that max, sn-%, rest btw sets 2min
BENCH PRESS
4x6@RPE7 *could do 3-4 more reps, rest btw sets 2min
SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä
3 rounds, no shoes
70sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10x GLUTE BRIDGE with WEIGHTRest as needed
KEHONHUOLTOA!
PROG II - MAXIMAL WEEK 7/12
SM KUUSANKOSKI pe-su 4.-6.10.2024
MAXIMAL DAY 20/36
CLEAN + FRONT SQUAT + POWER JERK + SPLIT JERK
2x2x[1+1+1+1]@barbell, 1+1+1+1@up to the maximum of the day,
then do 1+1+1+1@90% of that max, jerk-%, rest btw sets 2min
PAUSE CLEAN PULL *3sec pause 2cm off the floor, full foot + CLEAN PULL *full foot
2+1@100%, 2+1@105%, 2+1@110%, jerk-%, rest btw sets 2min
SNATCH PUSH PRESS + OHS *pp flat footed/full foot
1-2x1x[3+1]@barbell, 3+1@up to the maximum of the day, ohs-%, rest btw sets 2min
or
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 2+1@up to the maximum of the day, ohs-%, rest btw sets 2min
PAUSE FRONT SQUAT + FRONT SQUAT *pause 2-3sec in the bottom
1+2@75%, 2x1x[1+2]@78%, fs-%, rest btw sets 3min
SUPERSET: quality
3 rounds: NO SHOES
20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plateRest as needed
KEHONHUOLTOA!
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Conditioning Workout
AMRAP18
8 hspu 10 t2b
18 wall ball @9/6kgRpe 4-4.5
Lajinomainen treeni mikä kehittää liikekohtaista kapasiteettia sekä hengitys ja verenkiertoelimistön kestävyyttä. Valitse sellaiset skaalaukset, että pystyt säilyttämään hyvän intensiteetin koko treenin ajan.
Skaalaukset: hspu->reps (minim 6)->abmat->pike hspu t2b->reps (minim 8)->leg/knee raises wall ball->paino
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WOD Workout