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-
WOD: AMRAP ladder w/ Partner Workout
AMRAP6-5-4-3, rest 3-2-1 in between,
With Partner YGIG, divide anyhow:Buy in: 40 / 36 / 32 cal row
Into AMRAP:
20 push up
20 power snatch
20 front squatRx (40/30), RPE 8
Treenin flow: Ensin 6min AMRAP, jonka jälkeen 3min lepo. Sitten AMRAP5, 2min lepo, AMRAP4, 1min lepo ja loppuun AMRPA3. Jokaisen intervallin alkuun soutu buy iniksi ja AMRAPit aina alusta.
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Itämeri Games Workout
Laji 1: "Mieluummin liikaa kuin liian vähän"
Laji 2: "Riippuu mist roikkuu"
Laji 3: "Tee sä toi!"
Laji 4: "Soutaen olisit jo perillä"
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Back Rack Reverse Lunges 5x8 Strength
-tanko telineestä harteille
-astutaan taaksepäin vuorojaloin, yht. 8 toistoa (4+4)
-paino "AHAP" = as heavy as possible, mutta hallittu liike hyvällä tekniikalla
-tauko 60-90s. -
15.7.2024 LIGHT-MODERATE WEEK 4/5 & PROG II - LIGHT-MODERATE WEEK 1/12 Workout
WARM UP n. 15min no shoes
TEE OMAT TAI
2 rounds
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
5x HIGH BOX JUMPS
16 x DEAD BUG with PLATE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG
video: SINGLE LEG GTOH
video: DEAD BUG with PLATE 0:26
HIP NINJA POWER SNATCH + HIP SNATCH
2x2x[1+1]@barbell, 3x1x[1+1]@55-60%, sn-%, rest btw sets 2min
SNATCH PULL *full foot
3x3@80%, sn-%, rest btw sets 2min
PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK
1-2x1x[2+1]@barbell, 3x1[2+1]@60%, pp-%, rest btw sets 2min
BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2minPAUSE BACK SQUAT *2sec bottom + BACK SQUAT
3x1x[2+3]@70%, bs-%, rest btw sets 3min
SUPERSET: quality
3 rounds: NO SHOES
12x LANDMINE ROW
12x DB FRENCH PRESS
5+5x DUMBBELL CURL & PRESSRest as needed
video: LANDMINE ROW 0:40
PROG II - LIGHT-MODERATE WEEK 1/12
SM KUUSANKOSKI pe-su 4.-6.10.2024
LIGHT DAY 1/36
POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 4x1x[2+1+1]@55-60%, sn-%, rest btw sets 2min
HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *all pulls full foot
3x1x[2+2+3]@90%, sn-%, rest btw sets 2min
PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK **tee tämä mikäli niskantakaa vauhtipunnerrus ei onnistu
1-2x1x[3+2]@barbell, 3x1x[3+2]@70%, pp-%, rest btw sets 2min *up to example 55-60-65%
BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2minPAUSE BACK SQUAT *2sec bottom + BACK SQUAT
3x1x[2+3]@70%, bs-%, rest btw sets 3min
video: HALTING SNATCH DEADLIFT
video: SNATCH PULL from POWER POSITION
video: PAUSE BACK SQUAT
SUPERSET: quality
3 rounds: NO SHOES
20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kbRest as needed
KEHONHUOLTOA!
Video: SIDE BEND *kb
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Perjantai 22.11.24. FN Workout
Warm Up
2-3 sets
1-2 min bike
5-10 front foot elevated atg split squat / curtsy lunges R/L
5-10 tempo goblet squat
40-60s plank hold / 20-30s hollow rocksStrenght
3 sets
16-20 weighted barbell oh walking lunges (käännös takaisin puolessa välin)
rest 30s
10-15 weighted abmat sit ups (lock your feet)
rest 3 min bwn sets
tarkoitus pitää hyvä nopeus/liiketehokkuus tekemisessä.Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
6+6 single arm db ohs / single arm db thruster
24 double unders or jump over barbell / 48 single unders
8 deadlifts @100/70kg (or max 50% of 1rm) -
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Ke 30.10.2024 perus: penkki Strength
Penkki 1x90%
-mahdollisimman ”matalavoluumiset” lämpätKapea penkki Max3
-5-8 noususarjaaPystysoutu käsipainoilla x15-20
Ojentajat niskan takaa tangolla seisten x10-15
Vasarakääntö käsipainoilla (samaan aikaan) x15-20
-kierros yhteen putkeen
-5 kierrosta -
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