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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Olympic weightlifting 20.4 Power clean + Push jerk Workout
- 10 minutes for muscle clean + press. Main focus for this is to keep the bar close and start the press with a right timing from the correct position.
- 15 to 20 minutes for singles.
- Barbell cycling. 5 minutes of 5's, 4's or 3's as touch and go. This will be performed every 60s. for 5 minutes. Start the push jerk straight from the the catch.
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CFPORVOO WOD 26.4.2023 Workout
4 rounds for time and quality
4 burpee box overs 60cm/50cm
2 bar Mus
4 T2B -
Accessory Workout
12 Min Emom
5 Power Snatches TNG @7/10 rpe
5-10 Weighted Box Jumps
35 Double Unders Or 30-40 sec Double Under Practice -
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Squat complex Workout
E2:30 x5:
2+2 front rack lunge
4 front squat
4 back squatFind heavy of the day.
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Clean complex Workout
Clean Deadlift to mid thigh + Clean Pull + Clean + Jerk
5 sets
1+1+1+1 @5/10 rpe
1+1+1+1 @6/10 rpe
1+1+1+1 @7/10 rpe
2 x 1+1+1+1 @8/10 rpe
*New Set every 90 sec -
Ke 22.3.2023 perus: penkki Strength
Penkki 3x3x80%
Niskantakaapunnerrus 3x20
-penkkiote
-laske tanko vain noin korvien tasolle
-kevytPullover käsipainolla 3x20
-kevyt/venyttäväBlackburns’ 3 kierrosta
Hauiskääntö käsipainolla 3x15
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Accessory Workout
12 Min Emom
1. 3 Snatch Pull @90%
2. 10 Weighted Box Step Ups (single or dual kbs)
3. Easy erg @3/10 rpe -
Snatch comlex Workout
Snatch Deadlift To Mid Thigh + Power Snatch + Snatch Deadlift to Mid Thigh + Snatch
1+1+1+1@5/10 rpe
1+1+1+1@6/10 rpe
1+1+1+1@7/10 rpe
2x1+1+1+1@8/10 rpe
*New Set every 90 sec