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

Snatch skills Workout

Snatch skills
Power & Speed - 12min EMOM Split Jerk Strength

3sets @70-75%
3sets @75-80%
3sets @80-85%
3sets @85-90+++%

Ota tanko räkistä tai pukeilta. Hae lopuksi päivän ykkösmaksimi. Tee tarvittaessa muutama lisäminuutti
Snatch work Workout

A) Snatch technique work
B) Snatch lift off 2x3-5
C) Snatch 12min EMOM 1rep@ 70-80%. (No fails)
D)Deadlift (snatch grip) (%from 1rm Snatch)
1x3@90%
1x3@95%
3x3@100-105%
Clean + front squat 5x(3+3)x75% Strength

Clean + front squat 5x(3+3)x75%
EMOM for max rounds Workout

Every minute on the minute for max rounds
Kb swings (rx 24/16kg)- 15reps
Push ups- 5reps
Each minute thereafter add 1 rep to the push-up, continue until failure.
Thrusteri - on kaikkien kaveri Workout

AMRAP 60 SEK X 5

5 KB Swings (24/16 kg)
Loppuaika Thrustereita niin monta kuin kerkee (30/15) kg

60 sekunnin tauko sarjojen välissä.

Merkitse montako Thrusteria kerkesit tekemään
Ring dip + bentover row Workout

Weighted dip 4x5
Dumbell one arm bentover row 4x20 (10l/10r)

Keep one knee and one hand on bench.
Do as a super set, rest 2-3 min after dumbell.
EMOM x20 Workout

odd: 5 push press (80% of days max)
even: 5-10 strict c2b
Friday Strength: Front squat 7 x 7 Strength

Front squat 7 x 7
Tempo 2010, @ 60-80% 1RM
27.3.2017 Workout

45 min venyminen. Takareisi, pakara, alaselkä, yläselkä, lonkankoukista

Need a training program?

Snatch skills Workout

Power & Speed - 12min EMOM Split Jerk Strength

Snatch work Workout

Clean + front squat 5x(3+3)x75% Strength

EMOM for max rounds Workout

Thrusteri - on kaikkien kaveri Workout

Ring dip + bentover row Workout

EMOM x20 Workout

Friday Strength: Front squat 7 x 7 Strength

27.3.2017 Workout