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

Morning Intervals Workout

4x
New every 8th minute

A) 18-20/13-15 Cal SkiErg
8-10 Single Arm Devils Presses
18-20/13-15 Cal Row
12-15 KB Swings
12-15 Wall Balls

B) 18-20/13-15 Cal Bike
10-15 Box Jump Overs
18-20/13-15 Cal Row
12-15 KB Swings
12-15 Wall Balls
Ke 6.12.2023 perus: penkki Strength

Penkki 3x70%, 2x77,5%, 1x85%

Pendlay Row 5x5x30-40%
-saa olla raskas!

Sivutaivutus 3x20 / puoli

Vipunosto eteen tangolla 3x10

Band-pull-aparts 2x50
Speed work Workout

3-4 rounds for quality:
3 lisäpainotasajalkahyppy
5 explosive mb throw sit ups
Vauhditon tasajalkakolmiloikka
5 slam ball - don't rush between reps!

Heitot niin terävästi kuin vain saa.
Nosta tehoja kierrosten edetessä varsinkin loikissa - älä aloita 100 lasissa!
6.12.2023 SNATCH Strength

2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100-100+%, rest 2min

HUOM! Jatka progressio loppuun "vanhalla" peeärrällä - uudet otetaan käyttöön seuravaan jaksoon.
11.12.2023 Workout

LIGHT-MAXIMAL WEEK 9/10

WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6 TEASER & 6+6 CRISS CROSS
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD

video: DOWNWARD DOG with TOE TOUCH both side

video: THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: TEASER

video: CRISS CROSS

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 3@50%, 3@60% rest btw sets 2min

MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
*split jerk both side 1+1 and press 3+3
2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@50%, 2x2[1+1]@60%, rest btw sets 2min

BACK SQUAT
1@climb to the maximum of the day, rest btw sets 3-4min
*lähestyminen esim.
3@50%, 3@60% 3@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100%-100+%
WOD: C2B, STOH & DU Workout

AMRAP12
4-12 C2B / (banded) kipping pull up / kipping jumping pull up
16 s.a. db stoh (22,5 / 15)
24 DU / 48 SU
- rest 45s between rounds

Skaalaus: Leuat ja naruhypyt on tarkoitus tulla 1-2 sarjassa koko treenin ajan - valitse toistomäärä ja variaatio vastaavasti.

Rasittavuus RPE 8,5.

Tarkoitus: WODilla AMRAP mahdollistaa paremmin leukojen kapasiteetin työstämisen rasittuneempana, EASYllä taas on paremmin mahdollista keskittyä edelleen tekniikan kehittämiseen hieman levänneempänä EMOMien sisältäessä enemmän sisäänrakennettuja lepomahdollisuuksia.
Ma 4.12.2023 perus: kyykky Strength

Kyykky 3x70%, 2x77,5%, 1x85%

Vauhtipunnerrus 3x3
-noin 50-60% penkkimax

SitUps 5x10

Ojentajat kumpparilla/taljassa 3x20
6.12.2023 Workout

MODERATE-MAXIMAL WEEK 8/10

WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
6+6 LEG PULL FRONT & 6+6 CHILD POSE with TWIST modifications
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
12 SHOULDER TAP IN PIKE

video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: LEG PULL FRONT

video: CHILD POSE with TWIST modifications

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

video: SHOULDER TAP IN PIKE

NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100-100+%, rest 2min

HUOM! Jatka progressio loppuun "vanhalla" peeärrällä - uudet otetaan käyttöön seuravaan jaksoon.

NINJA CLEAN from POWER POSITION + JERK DRIVE + SPLIT JERK *both side 1+1
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@74%, rest btw sets 2min

FRONT SQUAT+ JERK DRIVE
*jerk drive: Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
3+1-3@up to 88%, rest btw sets 2min

SNATCH PULL *full foot
2x1@100% sn-%, rest btw sets 2min

video: JERK DRIVE
Voimanosto: ti 5.12.2023 kyykky / maastaveto Strength

Kyykky 5x60%, 4x70%, 3x80%, 2x90%

”Squat Walk’outs” 3x1 (100-110-120%)
-eli kävele kyykkyasentoon, pidä 3s ja kävele takaisin telineisiin

Maastaveto 3x3 (60-70-80%)
-ota joka toistoon asento uusiksi eli käytännössä vedät 3x1
Saturday Madness Workout

EVERY 3:00 x 3 SETS
5 Hang Power Snatches*
Gymnastics Pulling**
*Start at workout weight and build slightly past.
**Gymnastics Pulling Options:
3-5 Up-Down Pull-Ups
3-5 Chest to Bar Pull-Ups
1-3 Bar Muscle-Ups

IN TEAMS OF 2
8 ROUNDS FOR TIME
15/12 Cal Bike/Row/Ski
12 Hang Power Snatch @ light
6-9 Bar Muscle-Ups or Up-Down Pull-Ups

Timecap: 21 mins

Complete waterfall style. P1 completes 15/12 Cals while P2 rests. P2 then completes 15 Hang Power Snatches while P1 rests. P1 the completes 9 Bar Muscle-Ups or Up-Down Pull-Ups while P2 Rests. P2 then completes 15/12 Cals and so on.