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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Open 24.1 Workout
For time:
21 dumbbell snatches, arm 1 (15/22,5kg )
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell -
WOD Workout
RX
EMOM x 28 MINUTES
MIN 1 - 20 DB Goblet Alt. Lunges (22,5/15kg)
MIN 2 - 5 Deadlifts @ moderate+
MIN 3 - 1:00 Max Cal Bike/Row/Ski
MIN 4 - RestSCALED
EMOM x 28 MINUTES
MIN 1 - 20 DB Goblet Alt. Lunges (light)
MIN 2 - 5 Deadlifts @ moderate
MIN 3 - 1:00 Max Cal Bike/Row/Ski
MIN 4 - Rest
RPE 8OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Jog (option for nasal breathing only)
MIN 2 - :45 Alt. Bird Dogs
MIN 3 - :45 Foam Roll Quad Smash -
Ma 8.4.2024 kyykky Strength
Kyykky 1x90%
Stoppi-kyykky 1x65%
-3s stoppiTakareidet kumpparilla 3x20 / jalka
Jalanloitonnus kumpparilla 3x20 / jalka
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3 position Power snatch Strength
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground -
Perjantai 12.4.24. FN Workout
Warm Up
5 min cardio (perform 5 burpee every min x 5 times)
then some mobility for few minutes
then barbell warm up of coach/your choise 10 minutes (both movements 5/5min)Weightlifting
Flat Foot Snatch 3x5reps@35-50%
Slow Snatch + Snatch 5x1+2reps@60-70% (can be power or squat)rest 3-5 minutes
Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@35-50%
Power Clean + Squat Clean + Push Jerk + Split Jerk 5x1+1+1+1reps@60-70% -
Saturday Madness Workout
IN TEAMS OF 2...
ON A 35:00 RUNNING CLOCK...
100 Box Jump Step Down
100 Jumping Pull-ups
100 USA Kettlebell Swings
100 Walking Lunges
100 Knees to Elbow / Kipping Knee Raise
100 Push Press (20/15kg)
100 Plate Good Mornings (10/5kg)
100 Wall Balls
100 Burpees
100 Double Unders / Singles
In Time Remaining...
Max Cal Bike/Row/Ski
P1 works while P2 rests. Split work as needed. -
Hatch Squat Program WEEK 2 Day 1 Workout
Back Squat
1 x 10 (60%)
1 x 8 (65%)
1 x 6 (70%)
1 x 6 (75%)
1 x 6 (80%)Front Squat
1 x 5 (60%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (75%)Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
www.mikesgym.org/programs/uploads/hatchsqt.xls