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-
17.1.2025 Workout
MODERATE WEEK 2/14
WARM UP n. 15min no shoes
TEE OMAT TAI
2 rounds
5×/side REAR LUNGE AND PRESS *kb/db, askelkyykky taakse yhdistetty yhden käden pystypunnerrukseen, kuorma etumaisen jalan puolella
15× + 10× /side ADDUCTOR STRETCH + THORACIC ROTATION with light weight nelinkontin siirrä kireämpi jalka sivulle suoraksi lähde käsillä työntämään takapuolta lähemmäs lattiaa, pumpaava liike, neutraali lantio, (varpaat eteenpäin ottaa enemmän lähentäjiin ja varpaat kohti kattoa tuntuma siirtyy takareiteen) - jatka liikettä yläkropan kierrolla pujottamalla suoraa kättä kainalon alta suoran jalan puolelle ja kierrä taakse auki, kevyt kuorma kädessä
20×/side + 20×/side BANDED SIDE PLANK CLAMSHELL + QUADRUPED BANDED HIP INTERNAL ROTANION
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
video: ADDUCTOR STRETCH + THORACIC ROTATION
video: BANDED SIDE PLANK CLAMSHELL
video:
SLOW SNATCH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE
*slow snatch pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1minSLOW PULL SNATCH + SNATCH + SNATCH SHOULDER PRESS
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+3@barbell, 1-2× 1+1+2@48-51%, 1-2× 1+1+2@56-60%, 1-2× 1+1+2@64-66%, rest btw sets 2min
SLOW CLEAN PULL + TALL MUSCLE CLEAN + PUSH JERK
*slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1minSLOW PULL CLEAN + CLEAN + PUSH JERK IN SPLIT
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds, *in the second set, split jerk to the other side
2× 1+1+3@barbell, 1+1+2@up to 58-61%, 1+1+2@61-65%, 1+1+2@65-69%, 1+1+2@70-74%, rest btw sets 2min
SLOW SNATCH PULL
*use straps, slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2×3@70-75%, 3@80-85%, sn-%, rest btw sets 2min
video: SLOW SNATCH PULL
video: TALL MUSCLE SNATCH
video: PRESSING SNATCH BALANCE
video: SLOW PULL SNATCH Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
video: SLOW CLEAN PULL
video: TALL MUSCLE CLEAN
video: PUSH JERK
video: SLOW PULL CLEAN
video: PUSH JERK IN SPLIT
ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 2 reps in reserve!2x12 DB FLY - rest btw sets 30 seconds
rest btw sets 45 seconds2x12 LAT PULLDOWN *wide grip - rest btw sets 30 seconds
rest btw sets 45 seconds2x6+6 STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion - rest btw sets 30 seconds
rest btw sets 45 seconds2x12 DB DRAG CURL - rest btw sets 30 seconds
rest btw sets 45 seconds2x12 TRICPES PUSHDOWN *cable/banded - rest btw sets 30 seconds
rest btw sets 45 seconds3x30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - rest on 1 set 30 seconds and between 2 set 45 seconds
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video: DB FLY 1:44
video: LAT PULLDOWN wide grip 0:28
video: DB DRAG CURL
video: TRICPES PUSHDOWN
KEHONHUOLTOA!
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AMRAP 12 Workout
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Clean Complex Strength
5 sets:
1 Clean Pull + 1 Power Clean + 1 Clean @85-90% 1RM Power Clean
- Rest 2min btw sets -
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WOD Workout
4 rounds for time of:
20 Dumbbell Deadlifts, 2x15/10 kg
15 Dumbbell Front Squats, 2x15/10 kg
10 Devil Press, 2x15/10 kgTimecap: 12 mins
