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

Metcon Workout

5 rounds for time
9 hang power clean 60/40kg
7 bar over burpee
5 t2b

Tc 8min
Snatch Strength
6-8 x snatch doubles
- add weight until heavy
21.10.2020 Workout

Deadlift +2 sec. Pause deadlift (under knee)

5 x (1+3)x55-65%

Send off 3:00
Back Squat 4-3-3-2 Strength

Back Squat 4-3-3-2

Every 3 minutes, with increasing loading.
10min TGU, 2 x turkkilainen ylösnousu alkavalla minuutilla Strength

10min TGU, 2 x turkkilainen ylösnousu alkavalla minuutilla. Kädenvaihto jokaisella minuutilla.
5x2 deadlifts Strength

Deadlifts

2 - 2 - 2 - 2 - 2

105-115% of 5RM.
Eternia Workout

For time:

1000m run
100 air squats
80 kb Swings 24/16
60 push-ups
40 pull-ups
20 weighted box step overs with kb 16/12
Soututekniikkaa Workout
10-15 min soututekniikkaa:
1. Legs only
2. Legs + hip extension only
3. Legs + hips + pull & stop
4. Legs + hips + hands + reverse
5. Damper testing = 3-4x30s row to find best damber for one
OHS countdown Strength

5 - 4 - 3 - 2 - 1 overhead squat

60 - 70 - 80 - 90 - 100% snatch max. Tarvittaessa lisää 10% jokaiseen sarjaan. Lepää 60s.
Deadlift Strength

DL: 4x6

Need a training program?

Metcon Workout

Snatch Strength

21.10.2020 Workout

Back Squat 4-3-3-2 Strength

10min TGU, 2 x turkkilainen ylösnousu alkavalla minuutilla Strength

5x2 deadlifts Strength

Eternia Workout

Soututekniikkaa Workout

OHS countdown Strength

Deadlift Strength