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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20 kierrosta parin kanssa Workout
20 kierrosta parin kanssa
1 maastaveto
2 raaka rinnalleveto
3 kyykky
4 työntö
5 yleisliike2xkp 22,5/15kg, tekijä vaihtuu täyden kierroksen jälkeen
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Wednesday 6th April 2016 Workout
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Saturday 2nd April 2016 Workout
Cluster Squat
Build upto a 12RM Back Squat
Then in sets of 6 unbroken reps perform 42 reps for time.
*if a set is broken, discount those repetitions.
*record the time taken and weight used. -
Treeni 2 Workout
Warm Up
2 sets with each machine
40 sec easy/20s mod/10s fast, rest 20s bwn
streching as needed and then complete the cardio sessionMetcon
2 sets
2 minute Ski @ 70% (s/m 25-30)
2 minute Standing Bike Erg@ 75% (50-55 rpm)
2 minute Row @ 80% (23-27 s/m)
rest 2 min
2 minute Row @ 70% (s/m 18-22)
2 minute Ski @ 75% (s/m 27-33)
2 minute Standing Bike Erg @ 80% (55-60 rpm)
rest 2 min
2 minute Standing Bike erg @ 70% (45-50rpm)
2 minute Row @ 75% (s/m 20-25)
2 minute Ski @ 80% (s/m 30-35)
rest 2 minOptional Accessory Work
3-4 sets
10-20 ghd sit ups + 10-20 american kb swings @16/24kg
rest 1-2 min bwn sets -
15.4.2024 MODERATE-HEAVY WEEK 7/16 Workout
WARM UP n. 15min no shoes
TEE OMAT TAI
1 rounds
12-16 x GTOH on toes *plate
8-12+8-12 x SCAPULAR W-WALL SLIDE *weight, selkä seinää vasten hidas käsien nosto pään yläpuolelle, kyynärpäät & kämmenselkä pysyy kokoajan seinässä kiinni + LU RAISES with plate/KB
10+5+10+50 x SIDE PLANK CLAMSHELL + PUSH UPS + SIDE PLANK CLAMSHELL + STRAINGHT LEG HUNDRED
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG
TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds
10+5 x RDL *sn grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella
3+5 x PAUSE BACK SQUAT *20sec bottom + BACK SQUAT
5+5 x SQUAT JUMP + DROP SQUAT
3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
3 x [1+1+1+1+1] x MUSCLE SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT
3+3+3 x TALL POWER SNATCH + TALL SNATCH + DIP SNATCH
2 x [1+1+1] x SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH
4 x [1+1] x SPLIT CLEAN + PRESS FROM SPLIT *alternating
SHOULDER PRESS
4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, sp-%, rest btw sets 3min
POWER SNATCH + POWER SNATCH 90°+ SNATCH
2x2x[1+1+1]@barbell, 4x2x[1+1+1]@55-60%, rest btw sets 2min
POWER CLEAN + POWER CLEAN 90° + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 3x2x[1+1+1]@55-60%, rest btw sets 2min
DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
7x1@70%, rest btw sets 60sec *work 10s + rest 60s
SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä -- TEE, JOS EHDIT
2 rounds: NO SHOES
MIXET: choose the most challenging exercises1)
15-20 total reps BEHIND THE NECK LAT PULLDOWN / PULL UPS *myötäote
3 minutes total time PLANK, but first doing to (total reps) 10-20x PLANK 1-ARM DB ROW and then elbow plank2)
15-20 total reps STANDING DB SKULL CRUSHERS *core tiukkana & MAX REPS TRICEPS PUSH UPS *normal or kneeling
2 minutes total time HOLLOW BODY HOLD with PLATE3)
10-20 total reps 1-ARM KB HAMMER CURL & KB BOTTOM UP PRESS *scapula control *both side
40-64+40-64 total reps SPLIT SQUAT POSITION BARBELL LATERAL SIDE BENT + TWIST *aloita heikommallaRest as needed
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Voimanosto: Ma 22.4.2024 ylimeno 1 (yläkroppa-painotus) Workout
Ojentajat kumpparilla 5x20
Vipunostot taakse 5x20
Pystypunnerrus vastaotteella 5x8-15
Kapea penkki 5x10x50%
Blackburns’ 3 kierrosta
Jalkanostot maaten 3x30
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19.4.2024 MODERATE-HEAVY WEEK 7/16 Workout
WARM UP n. 15min no shoes
TEE OMAT TAI
1 rounds
20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista
15 + 8-12 x STANDING DIAGONAL BAND PULL APART + INTERVED ROW *suorinvartaloin tai polvet koukussa
12+12 x CROSS CHOP *plate/db
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds
5+5 x GOOD MORNING HIP HINGE & BACK LUNGE
5+5+5+5 x BACK SQUAT + OHS + FRONT SQUAT + THRUSTERS
5+5 x SQUAT JUMP + DROP SQUAT
3+3+3 x MUSCLE CLEAN + CLEAN PULL *full foot + CLEAN
3+3+3 x SHOULDER PRESS + PUSH PRESS + PUSH JERK
3+3 x TALL POWER JERK + TALL SQUAT JERK
3 x STEPPING JERK BALANCE *both side, rytmi taka-etu
2+2+2 x TALL SPLIT JERK + REBOUND SPLIT JERK + SPLIT JERK *both side
A) BENCH PRESS
4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, rest btw sets 3-4min
B) SPLIT JERK *split both side *rack/blocks
2+2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[2+2]@-10%
*target load of max ~80%, rest btw sets 3-4min
C) SNATCH BALANCE + OHS *rack
2+2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[2+2]@-10%
*target load of max ~80%, rest btw sets 3-4min
SNATCH + DIP SNATCH
2x[2+1]@barbell, 4-5x2x[2+1]@55-60% sn-%, rest btw sets 2min
CLEAN + DIP CLEAN + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 4-5x2x[1+1+1]@55-60% jerk-%, rest btw sets 2min
D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, bs-%, rest btw sets 3-4min
SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä
2 rounds: NO SHOES
MIXET: choose the most challenging exercises1)
20-24 total reps DB MILITARY BENCH PRESS @rpe8 & MAX REPS 1-ARM BANDED TRICEP PUSHDOWN
40-64 total reps RUSSIAN TWIST2)
10-20 total reps BACK EXTENSION with weight *kuorma yläselän päällä
30-50 total reps HANGING KNEE RAISE3)
20-50 total reps HIP THRUST @rpe8 *barbell+weight
20-30 total reps DB FRONT RAISE & MAX REPS ROLL ABSRest as needed
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clean complex Strength
clean complex
3x 1 power clean + 2 hang squat clean (moderate, not too heavy/ 65-77%)
4x 1 power clean + 1 hang squat clean (heavyish, 80-87%)