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 B Strength
Every 1 min 10s for 3 times
2 squat snatch @ 71-76-81%
(3% more on each weight compared last weeks weights) -
Back squat Strength
5 reps @70%
4 reps @75%
3 reps @80%
then 3x1 rep @85-90-95% of last weeks 1rm.
Time cap 25 minutes for squats.
Take warm up sets before starting first "5rep" main set.
Rest about 2-3 min bwn main sets. -
Clean pull + Squat Clean + 2 Split jerks Strength
5 sets of
Clean pull + Squat Clean + 2 Split jerks TNG complex
-building up to daily max in 5 sets. No fails is the goal.
-rest 90 seconds -
15min 3 raaka rinnalleveto riipusta + 2 etukyykky + 1 rinnalleveto kyykkyyn Workout
15min
3 raaka rinnalleveto riipusta + 2 etukyykky + 1 rinnalleveto kyykkyyn
-
-
-
Micro to Macro Workout
For time:
50 cal row
40 DB weighted lunges (2x50/2x35 lbs)
30 deadlift (80/60kg)
20 clean (80/60kg)
10 front squat (80/60kg)TC 20 min
Weights should be taken from the floor. If you can't pick the weight up, you must scale the weights accordingly.
-
Hang Squat Snatch Double Strength
Hang Squat Snatch Double, (above/below the knee). Touch and Go reps.
Every 90-120sec x9
1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4 (2-4 reps in the tank)Try to add 5-10% compared to last week.
-
Leuanveto Workout
Leuanveto 3 x 5-10, tee toistot mahdollisimman terävinä ykkösinä (nopea käsien ravistelu toistojen välissä)
2 min tauot sarjoijen välissä. -
Ropes are back Workout
2 on: 2 off for 4 repeats 32 minutes. switch between A & B) accumulate as many rope climbs and dB snatches as possible
A. 10 ohs 50/35kg
8 hspu
Rope climbs AMRAP (scale to 10 sec rope hangs)Rest 2 Mins
B. 30/20 cal row
DB snatch AMRAP(Row should be done under 1:30!)
Always start at the beginning and get as many rope climbs and snatches as possible)