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

Power Clean & Push Jerk conditioning Workout

8 Rounds
Every 1:30
2 x Power Clean & Push Jerk
@ 50% TM
Clean & Jerk Technique Strength

Spend 15 minutes building up to 60%

Clean Pull + Hang Power Clean + Split Jerk
Back squat 9,6,3 Strength

Back squat

1 set 9 rep (RIR 3)
2 set 6 rep (RIR 2)
3 set 3 rep (RIR 1)
Conditioning 25-10-2020 Workout
100 Air Squats
80 Single Arm Power Snatch total
60 Butterfly Sit-ups
40 Goblet Reverse Lunges total
20 Turkish Get-ups total
- Time CAP = 20:00
Bodyweight Training 25-10-2020 Workout

Superset!
Archer Push-up: 4 x 6-10
Rest 30s.
Archer Ring Row: 4 x 8-12
Rest 30s.
Reverse Plank: 4 x 30-40s
Rest 30s.
22.10.2020 WOD Workout

Back Squat
5x3x70-80%
Send Off 3:00
24.10.2020 Lepikkä Strength

Työntö
24.10.2020 Lepikkä Strength

Tempaus
VKO43 Treeni 1C Workout

3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
8+8 askelkyykky paikallaan, tanko niskassa (painoa noin 40% takakyykyn ykkösmaksimista)
10 ”cyclist” -kyykky
10 ”T2B” = varpaat tankoon (joko kippiä treenaten kohti tankoa tai ilman ”tiukkana”)
Maksimi L-sit pito
23.10.2020 Workout

EMOM 24

1 minute : Hanstand walk 15m
2 minute : Row 21/16 Calories
3 Minute : 18 Wallball 30/20p
4 Minute : Rest