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

Weightlifting I. Strength

5x3 Drop Jerk
Focus on technique
Moderate weight
Torstai 8.2 Workout

17 Min amrap
40 burpees
30 snatches 35/20
30 burpees
30 snatches 61/35
20 burpees
30 snatches 75/45
10 burpees
Max snatches 95/54
Torstai 8.2 Workout

EMOM 10
One cluster @70% of PP 1RM
Rest 4 minutes
EMOM 10
One power clean @75% of PC 1RM
Rest 4 minutes
EMOM 10
2 Pause front squats @60% of FS 1RM
strength Strength

• 4-4-4 of:
BB Deadlifts 70% 8RM
PEDOBEAR COMPLEX Workout

3 rounds of
20 front squats @30/25
20 thrusters @30/25
20 back squats @30/25
metcon Workout

• 12 Min AMRAP of:
Standard Push Ups 5 reps
Toes to Bar 5 reps
Standard Push Ups 10 reps
Toes to Bar 10 reps
Standard Push Ups 15 reps
Toes to Bar 15 reps
Etc...
strength Strength

• 5-5-5-5 of:
BB Back Squats 75% 10RM
Weightlifting II. Strength

EMOM 10 mins
1 Front squat + 1Push Jerk

3x 1 min Front Rack carry
- make notes of the weights
Adv. Class: 16-12-8-4 FT Workout

16-12-8-4 FT, cap 10 min

Double KB / DB Thrusters 24/16 kg or 22,5/15 kg
CTB
Tiistai 13.3 Strength

Back squats
Establish 5RM
Then drop down to 90% and do
5 sets of 5

Need a training program?

Weightlifting I. Strength

Torstai 8.2 Workout

Torstai 8.2 Workout

strength Strength

PEDOBEAR COMPLEX Workout

metcon Workout

strength Strength

Weightlifting II. Strength

Adv. Class: 16-12-8-4 FT Workout

Tiistai 13.3 Strength