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 balance 4x3 reps Strength
Snatch balance 4x3 reps
-focus on "pulling" yourself under the bar
-as fast as possible -
27.5.2026 Strict Chin-Ups & Push-Press Workout
Alternating Between Strict Chin-Ups & Push Press 5 Rounds x Every 2:00
Chin-Ups 7-5-3-3-2 ( Banded or Weighted )
Push-Press 5 ( Building )Total 20:00
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5 x alkavalla 2 min 2 takakyykky @80% Strength
5 x alkavalla 2 minuutilla
2 takakyykky @ 80% viime viikon painosta, terävä nousuvaihe
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”McCartney” Workout
”McCartney”
3 hengen ryhmissä
2000m soutu
14 kp thruster 22,5/15kg
34 kk swingi 32/24kg
484 tuplanaruhyppy
108 yleisliike
2000m soutu
18 maastaveto 102/70kgAikaraja 40min
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Post wod Workout
Prog 4/4
chest to bar/rings
6 x every 2 min
6-10
built up weights, do 6 reps or reps, start at 6 and built up.
Stimulus:
Build pulling strength and consistency under fatigue
Progress through reps or added load
RPE 7–8: Challenging, but repeatable across all sets
Coach tip:
Choose a level you can sustain for all 6 sets
Keep rhythm and avoid going to failure -
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(HATCH) Front squat, week 11 / day 2: 1x5@60%, 1x5@70%, 1x5@75%, 1x5@80% Strength
- 1x5@60%
- 1x5@70%
- 1x5@75%
- 1x5@80%
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Day 29.1 Strength
3x10 Back Squat (build up to heavy 10reps)
- Rest 3min between sets
1x20 @ 75% of the heaviest 10 reps