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

3 x 3-osainen rinnalleveto Strength

3 × 3-position clean (pockets, below the knee, from the floor)
31.1.2023 Clean & Jerks + Wallball Workout

10 Rounds For Time:

3 Clean & Jerk 60/42,5kg
15 Wallball 20/14p

TC 20
Machine intervals Workout

500m row or 1km bike
10 intervals with 1 Min rest

Post average split time per 500m or 1km bike
Overhead squat, kettlebell swings and hollow rocks Workout
5-6 rounds for quality
- 5 ohs 70/50kg
- 15 kb swing 32/24kg
- 10 hollow rock
Power Clean&Jerk Strength

Every 90 seconds

8 x Power clean&jerk (1+1)
3 x Alkavalla 4 min etukyykky + boksihyppy Strength

3 x alkavalla 4 minuutilla

3 etukyykky, 75%->80% (nousevat painot)
3 boksihyppy

Tee kyykyt terävästi, siirry rauhassa boksille ja hyppää räjähtävästi
Back Squat Strength

Back Squat 4/4/3/2 @80%++
Deadlift Strength
Built daily heavy
8 reps (max 1-2 rep reserv)

then

6 reps @ 107% heavy 8 reps
4 + reps @ 113% heavy 8 reps
(+ = max reps, minimum 4 reps)
- 2min rest between sets
- Round the weights up: 83kg = 85kg
7 min KP thruster ja naru hyppy Workout

7min

Kp thruster 2,4,6,8,…
kierrosten välissä 20 tuplanaruhyppy
2 liikettä Workout

Seinällekävely 3,2,2,1,1
Naruhyppy 50 singeliä

Aikaraja 9min

Need a training program?

3 x 3-osainen rinnalleveto Strength

31.1.2023 Clean & Jerks + Wallball Workout

Machine intervals Workout

Overhead squat, kettlebell swings and hollow rocks Workout

Power Clean&Jerk Strength

3 x Alkavalla 4 min etukyykky + boksihyppy Strength

Back Squat Strength

Deadlift Strength

7 min KP thruster ja naru hyppy Workout

2 liikettä Workout