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-
Row intervals Workout
3x500m
- Work:rest = 1:1.5
- Pace: 1000m avg (500) - (2-5s) OR same as last week OR RPE9 -
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As many reps as possible in 20 minutes with a partner Workout
10 sumo deadlift high pulls (25/35 kg)
10 wall-ball shots (3/3.4 m)
– Each partner completes a full round before switching.
One partner works at a time.Scaled WOD
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls
7 wall-ball shots
– Each partner completes a full round before switching.
One partner works at a time. -
Voimanosto: ma 11.3.2024 penkki Strength
Penkki 1x90%
Kapea penkki 70% x amrap
Vipunostot sivuille 3x20
Ojentajat kumpparilla 5x15
Kulmasoutu käsipainoilla 5x12
-🍑 kiinni seinässä!! -
8.3.2024 DELOAD-LIGHT WEEK 1/16 Workout
WARM UP n. 15min no shoes
TEE OMAT TAI
2 rounds
20 x STEP OH WALKING LUNGE *plate
8-12 x FOREAM PLANK TO DOLPHIN POSE + 12 x SERRATUS WALL SLIDE
12 x STANDING PLATE TWIST
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
video: FOREAM PLANK TO DOLPHIN POSE
video: SERRATUS WALL SLIDE 1:12
video: STANDING PLATE TWIST
KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5 x GOOD MORNING SQUAT PUSH PRESS - FRONT SQUAT - OHS *jerk grip
5+5+5 BACK SQUAT NARROW + NORMAL + WIDE STANCE
3+3 CLEAN LIFT OFF + CLEAN PULL from POWER POSITION
3+3+3 x JUMP BARBELL from JERK RACK POSITION - dip high *balance & effort from the whole leg & scapula control + JERK DRIVE *full foot + JERK DRIVE *heels up
3+3+3 SHOULDER PRESS + PUSH PRESS + PUSH JERK
3+3 x TALL POWER JERK + POWER JERK
3+3 x TALL SQUAT JERK + SQUAT JERK
3 x STEPPING JERK BALANCE *both side, rytmi taka-etu
2+2+2 x PRESS TO SPLIT JERK + TALL SPLIT JERK + RHYTHM DIP JERK *both side
2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side
4 x GOOD MORNING SQUAT - SPLIT JERK IN SQUAT *barbell behind the neck, alternating split jerk
video: TALL POWER JERK
video: TALL SPLIT JERK
video: PRESS TO SPLIT JERK
Jos lähdet tekemään penkki progressiota, ota päivän 1RM
BENCH PRESS *time cap 30min
1@working up to maximum of the day, rest btw sets 2min
CLEAN/JERK GRIP SNATCH *kokeile väliin kontaktilla ja ilman :)
3-5x3@light weight, rest btw sets 2min
NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + OHS + HEAVING SNATCH BALANCE
2-3x[3+3+3+3]@barbell, rest btw sets 1,5minSNATCH + SNATCH from POWER POSITION
2x[1+2]@barbell, 1+2@up to 60%, rest 1,5min *50-55%
NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + FRONT SQUAT + PUSH JERK BTN in SPLIT *push jerk both side 2+2
2-3x[3+3+3+4]@barbell, rest btw sets 1,5minCLEAN + CLEAN from POWER POSITION + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 2x[1+1+1]@up to 60% jerk-%, rest 1,5min *50-55%
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
30-40 total reps OH SIT-UPS with STRAINGT LEGS *plate/barbell & MAX REPS loaded REVERSE CRUNCH STRAIGHT LEG *like a toes to bar - sääri/reisi osuu tankoon/levypainoon jota pidät selinmakuulla suorilla käsillä rinnan yläpuolella3)
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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Perjantai 8.3.24. FN Workout
Warm Up
3 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
5+5 lunge + streching + 5 pause wall squats
:30 Push Up Plank
5 Pike Push Ups
5+5 single arm kb squat clean
5+5 single arm kb push press with 2s hold at top on each rep
10 alt leg v-upsStrenght
Push Press 3x5 and 2x3 reps@50-55-60-65-70% of 1rm
rest 1.5-2.5 min bwn sets
Squat Cleans 3x3 and 2x2reps@50-55-60-65-70% of 1rm
rest 1.5-2.5 min bwn setsMetcon
Every 3 min for 12 minutes (4 sets)
4-6 double kb hang power clean + jerk
8-12 ring rows
12-16 jumping lunges -
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Open 24.2 Workout
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