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-
NBT Karkkikaupassa kaverin kanssa Workout
AMRAP with a partner
A) 14 HS Walk 12 cal AB 6 Squat Clean 40/60 kg 6 Push jerk 40/60 kg
B)
6 Rope climbs
12 high box jumps 6 Ring MU / strict ring pull-ups 14 Pistol squat
-RUN 200m together-
REST 1min
C)
14 Heavy WB 12 Row 6 D-ball squat 6 D-ball over Shoulder
D)
6 reverse lunges 6 bar over burpee 12 (strict) HSPU 14 T2B
-Run 200m together-
REST 1min -
AMRAP 30 Workout
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WOD Workout
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Warm up Workout
EMOM 8
1.45s erg
2.40s cossack to curtsy lunge alt.
3.40s miniband sotts press
4. 40s 90/90 hip rotation to pigeon
Cossack to curtsy lunge:miniband sots press:
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For time Workout
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Bar MU tech & Conditioning for quality: Workout
Bar MU tech
Conditioning for quality:
E1.20M x 8-10
alt 1 & 2- 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU/SU
Huom! Semi helpot ja tekniset setit.
- 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU/SU
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8.10.2025 Workout
LIGHT-MODERATE WEEK 1/10
WARM UP n. 15-20min
5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT
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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. PLATE KANG SQUAT
2. PLATE BRIDGE PRESS & PULLOVERS
3. BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
4. PRONE SNOW ANGELS
5. BEAR CRAWL HOLD with SHOULDER TAP--
video: PLATE KANG SQUAT
PLATE BRIDGE PRESS & PULLOVERS selinmakuulla lantion nosto pidolla, levypainon punnerrus rinnalta ja pullover yhdistelmä
video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/video: PRONE SNOW ANGELS
BEAR CRAWL HOLD with SHOULDER TAP nelinkontin polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä
snatch, Clean & jerk training : you can make your own barbell technique
DRILL:
TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + FRONT SQUAT *tall=seiso suorana, lähtöasento tasajalalta
1-2× 3+3+3@barbell, rest btw sets 2minCLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + FRONT SQUAT
1-2× 3+3+3@barbell, rest btw sets 2minCLEAN HIGH PULL + MUSCLE CLEAN + FRONT SQUAT
1-2× 3+3@barbell, 2-3× 1+1+1@light weight, rest btw sets 2min
PAUSE POWER CLEAN + POWER CLEAN + POWER JERK
*1-3sec pause at the knee
*all lift 1-2 sec pause in the power receiving position
2×2× 1+1+2@barbell, 3× 1+1+1@50-60%, jerk-%, rest btw sets 2min
ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@30%, sp-%, rest btw sets 2minSHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min
BENCH PRESS + PUSH JERK IN SNATCH
5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK
video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana
video: MUSCLE CLEAN
video: PAUSE POWER CLEAN *at the knee 0:16
video: PAUSE In The POWER RECEIVING POSITION
video: ECCENTRIC SHOULDER PRESS
ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!Increase weight of each week
2-3 rounds
15×/step side KB/DB WALKING LUNGE
10× + 10× REAR DELT ROW & FLY + SEATED CABLE ROW
10× + 30sec/side BACK EXTENSION + SIDE PLANK with weight
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video: REAR DELT ROW & FLY 3:44
video: SEATED CABLE ROW 0:15
KEHONHUOLTOA!
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3.10.2025 SNATCH Strength
*lähestyminen esim. 25min, 9 kertaa tangossa käynti
2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open