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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8.1.2025 CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK Strength
*2 split jerk, split both side 1+1
2× 1+1+1@barbell,
1+1+2@54-59%,
1+1+1@59-64%,
1+1+2@64-69%,
1+1+1@69-74%, rest btw sets 2min -
METCON Workout
For time:
15-12-9
echo calories
burpee over barrest 2min
12-9-6
echo calories
burpee over barrest 2min
9-6-3
echo calories
burpee over barTARGETS UNDER 5MIN, 3 SETTIÄ ALL OUT, USKALLA MENNÄ KOVAA
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CrossLifting Workout
A) EMOM 10:00
1 cluster
- Start around 50-60% 1RM or moderate weight
- Build up to a heavy single or a daily maxB) For time with a partner (You go, I go)
30 clean and jerks@50/35 kg
-rest 2:00-
20 clean and jerks@60/43 kg
-rest 2:00-
10 clean and jerks@70/47 kgTime cap: 12:00
Rx+ weights:
60/43 kg
70/47 kg
80/61 kg -
Maanantai 6.1.25. FN (omatoimi) Workout
Warm Up
2 sets
2 min bike,row, ab, run
8-10 Half Kneeling Thoracic Rotation w/Lift Off (R/L)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (R/L)
then warm up sets for squat 3x4-6 reps, start with barbell and build to starting weightStrenght
Tempo Back Squat 4x6reps @55%+ of 1rm
building to todays heavy 6 rep set. rest 2.5-3.5 min bwn sets.Metcon
Emom 16
odd : 2 hang power snatch + 2 ohs @60-80% of 1rm power snatch
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy paceHuom tee jotku selkeämmät lämmöt alle ennen kyykkyjä jos ei saa selvää noista
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Yks ergo tähä välii Workout
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