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-
Basic WOD: Accessory Workout
EMOM8
1: 30-45s single leg hip thrust hold
2: 30-45s single leg hip thrust holdEMOM8
1: 30-45s sideplank hold
2: 30-45s sideplank hold -
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WOD: BMU, heavy db snatch & row Workout
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INTERVALS Workout
E5MOM x 3-4
3 rope climb
6 power snatch@60/40kg
9 ttb
12 box jump overkiihtyvä tahti, target under 3min / Scale weight or rope reps if needed
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Basic WOD: Strength Strength
EMOM12
1: 5 tempo bench press 21X1
2: 10 DBL KB gorilla row
3: 10 skull crushers -
8 x alkavalla 5 min Workout
4x Alkavalla 5 min
- Soutu/hiihto 1km, pyörä 2 km
- 30-40 yleisliike laatikon yli
Kesto 40 min
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24.7.2024 MODERATE WEEK 5/5 & PROG II - MODERATE WEEK 2/12 Workout
WARM UP n. 15min no shoes
TEE OMAT TAI
2 rounds
8+8x HIP AIRPLANE
5x WEIGHTED SQUAT JUMPS *barbell/kb 20% bw
10 step OH DUCK WALK *plate
10x SLAMBALL THROW DOWN
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE
CLEAN + POWER JERK + SPLIT JERK *split alternating both side double sets
2x2x[1+1+2]@barbell, 1+1+2@up to 70%, 3x1x[1+1+2]@75%, jerk-%, rest btw sets 2min
PAUSE CLEAN PULL *3sec pause 2cm off the floor, full foot + CLEAN PULL *full foot
2+1@90%, 2+1@95%, 2+1@100%, jerk-%, rest btw sets 2min
SNATCH PUSH PRESS + OHS
1-2x1x[3+1]@barbell, 3+1@up to 75%, 3x1x[3+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%OR
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 2+1@up to 75%, 3x1x[2+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%
HALF (90°) FRONT SQUAT + FRONT SQUAT
2x1x[2+2]@70%, 2+2@75%, fs-%, rest btw sets 3min
SUPERSET: quality
3 rounds: NO SHOES
5x SISSY SQUAT
40-60sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10x SPANISH SQUAT *bwRest as needed
PROG II - MODERATE WEEK 2/12
SM KUUSANKOSKI pe-su 4.-6.10.2024
MODERATE DAY 5/36
POWER CLEAN + CLEAN from KNEE + SPLIT JERK
2x1x[2+1+1]@barbell, 2+1+1@60%, 2x1x[2+1+1]@65%, jerk-%, rest btw sets 2min
HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION *pull full foot
2+2+3@90%, 2x1x[2+2+3]@95%, jerk-%, rest btw sets 2min
SNATCH PUSH PRESS + OHS
1-2x1x[5+2]@barbell, 3x1x[5+2]@75%, ohs-%, rest btw sets 2min *up to example 55-60-65-70%OR
SNATCH BALANCE + OHS
1-2x1x[2+2]@barbell, 3x1x[2+2]@75%, ohs-%, rest btw sets 2min *up to example 55-60-65-70%
HALF (90°) FRONT SQUAT + FRONT SQUAT
2x1x[2+2]@70%, 2+2@75%, fs-%, rest btw sets 3min
SUPERSET: quality
3 rounds: NO SHOES
20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plateRest as needed
KEHONHUOLTOA!
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