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

211217 Strength

Pause back squat 4x2
Endurance Workout

For 30 minutes in teams of 2 partners alternate the movements. 30 sec on and 30 sec off.
Med ball over the shoulder
Box over burpees
Double unders
Wall balls (to target) 9/6 kg
Ski or bike
Shoulder press 3x3, 2x5 Strength

Shoulder press 3x3, 2x5
Clean & Jerk 2.3 Strength

4 sets @ 75% of 3 RTM

Power Clean + Clean + Split Jerk
Conditioning Workout

5 Rounds:
750/500m Row
20 DB snatch Alt.@15/22,5kg
50 DU
1.30min Rest

Pidä sykkeet anaerobisen kynnyksen alapuolella. Keskity hyvään liiketekniikkaan.
Split jerk Strength

Split jerk: 6x3 @80-85%
MU Skills Workout

Ring/Bar MU:

2 x 5 Kip swing
3 x 3 Box transition
3 x 1-2 Hips to rings

EMOM10 or Every 1.30min x 10
1-4 MU

Tavoite lisätä toistoja/lyhentää sarjojen lepo aikaa vs. viime proge.
Clean Strength

Clean

Every 1:30' x 6

3 Cleans (touch and go)

*KYYKKYYN!
5x3 Deadlift Strength
- @75%
- No TnG, deadstop lifts
- 2min Rest
DB Bent Over Row & Ring Row Workout

3x superset of:
15+15 DB bent over row + 15 Ring rows
- Rest 2min

Pick a weight you can go unbroken.

Need a training program?

211217 Strength

Endurance Workout

Shoulder press 3x3, 2x5 Strength

Clean & Jerk 2.3 Strength

Conditioning Workout

Split jerk Strength

MU Skills Workout

Clean Strength

5x3 Deadlift Strength

DB Bent Over Row & Ring Row Workout