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-
PERUSWOD Workout
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Overhead squat + accessory Workout
12 Min emom
4 rounds
1. 3 Overhead Squats Work Up Each Set
2. 10 Seated Box Jumps
3. 12/9 Cal Erg (45-50 sec max) -
Power snatch Strength
7 Min Emom
3 Power Snatch @5/10 rpe
2 Power Snatch @6/10 rpe
1 Power Snatch @7/10 rpe
rest
3 Power Snatch @6/10 rpe
2 Power Snatch @7/10 rpe
1 Power Snatch @8/10 Rpe -
Olympic weightlifting 6.4 Squat clean Workout
- 10 minutes for floating clean pulls. Focus on passing the knee and keeping the bar close.
- 15 minutes for squat clean doubles.
- 20 minutes for a heavy single of the day.
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Ma 3.4.2023 perus: maastaveto Strength
Etuheilautus 3x20
Suorinjaloin maastaveto 3x5 (40-50-60%)
-jokainen toisto lattiastaMaastaveto 2x4x70%, 2x3x80%, 2x85%, 2x90%
SitUps 3x8
Sivutaivutukset 3x15 / puoli
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WOD Workout
IN TEAMS OF 2...
AMRAP x 21 MINUTES
30 Cal Row
20 Burpees Over Rower @ Jump Over or Step Over
10 Power Cleans @70/47kg or moderate
Split work as needed
RPE 7 -
Speed work Workout
Speed work, 2 min rest between rounds
A1) Bulgarian split squats 3x(4+4) heavy
A2) skater jump+ high box jump 3 x 3 (2+1)
A3) Plyo push ups 3x6
A4) hang power snatch 3x4x60% -
Snatch pull + accessory Workout
12 Min Emom
4 Rounds
1. 5 Snatch Pull @85% Snatch max OR 8-9/10 rpe
2. 5 Kb Snatch R + 5 Kb Overhead Squat + 5 Kb Snatch L + 5 Kb Overhead Squat L
3. 10 Box Jumps -