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

Pe 31.1.2020 Sali: Maastaveto Strength

Pendlay Row 4x8
Maastaveto 3x5x70%
Pystypunnerrus 5x10
Vatsarutistukset 100 toistoa
Strength Strength

Back squat 10-8-6-4-2
Strength Strength

Ring dip 5x8
Snatch Pull with a pause Strength

Snatch Pull wth a pause (2s. in hang position)

3x3

90-100% 1 RM Snatch
Snatch Lift Off Strength

Snatch lift off

3x5

90-100% 1 RM Snatch
Torstai 30.1. Workout

Rästi
Optional accessory Workout

Optional Accessory
GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 10-20 Flutter Kicks video
2) 10 Plate Sit-Up

RPE 3 to 4
Ma 27.1.2020 Sali: kyykky Strength

Kyykky 5x5x65%, 8x60%, 10x50%
Bulgarian Split Squat 4x6-12 / jalka
Vatsat seisoen kumpparilla 5x10-20
Warm up Workout

45s. Row/Ab - 8-12 Air squat + 6-8 Push up
45s. Row/Ab - 8-12 Lunges + 6-8 Ring row
45s. Row/Ab - 6-8 Active shoulders x2

Mobility:
- Shoulders
- Lats stretch
- Chest stretch
- Lunge complex
Painonnosto, takakyykky Strength

Every 3 minute
Back squat x 8 (60 % 1 RM)

Max. 5 rounds

Need a training program?

Pe 31.1.2020 Sali: Maastaveto Strength

Strength Strength

Strength Strength

Snatch Pull with a pause Strength

Snatch Lift Off Strength

Torstai 30.1. Workout

Optional accessory Workout

Ma 27.1.2020 Sali: kyykky Strength

Warm up Workout

Painonnosto, takakyykky Strength