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-
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Clean Pull Complex Strength
3 sets:
3 Clean Deadlifts + 3 Shrugs
Set1: @75%
Set 2: @85%
Set 3: @95%
- Rest as needed btw sets -
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Painonnosto - Perjantai Workout
LÄMMITTELY
3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch
TEMPAUS
Raaka tempaus,
3 x 1 @ 85-90%
3 x 1 @ 90-95%.
Nosta 2:00 min väleinTYÖNTÖ
Raaka rive + työntö,
3 x (1+1) @ 85-90%
3 x (1+1) @ 90-95%
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 2:00 minuutin välein
BONUS
4-6 Kierrosta
15m Farmarikanto (raskas!)
3-5 Leuanvetoa/6-10 rengassoutua
3-5 Dippiä/6-10 Etunojapunnerrusta
1:00 min lepo kierrosten välissä3 Kierrosta,
15-20 Ylävatsarutistusta levypaino suorilla käsillä
15-20 Selän ojennusta lisäpainon kanssa
:30-60s lepo liikkeiden välissä. -
6 sets: 3 Front Squats + 6 Back Squats Strength
6 sets:
• 3 Front Squats + 6 Back SquatsWeight: 85% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max.
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8.12.2025 AMRAP 7, Strength Workout
AMRAP 7 @ steady pace
1-2-3-etc.
Ring muscle-up complex*- Ring MU complex = 2 toes-to-rings + 1 ring muscle-up. If your max ring MU is < 5 reps, you can simply do ring muscle-ups here in the ladder
- The intent is to go unbroken on the ring MU complex, if you miss on the complex, start the reps from 1 again and build back up.
Movement options.
MU complex → 2 Toes-to-bars + 1 Bar muscle-up→ 1 Toes-to-bar + 1 Pull-up + 1 Chest-to-bar pull-up → 1 Seated ring muscle-up + 1 ring dip