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 Workout
A: Excentric tng clean pull doubles (light weight)
B: Clean up to heavy doubles 3x2
C: Supramax. rack hold 5x5mp + dip (110-120% of frontsquat) -
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Weightlifting Workout
A,
Power Clean+ Push Press
3x 2+2reps@80%
3x 2+1reps@85%
3x 1+1 reps@90%B,
Front Squat
2x3reps @ 80%
2x3reps @ 85%
2x2reps @ 90%C,
Deadlift
2x2 reps @85%
2x2 reps @90%
2x1 rep @95% -
5.9.2025 BOX FRONT SQUAT Strength
BOX FRONT SQUAT + JERK DRIVE
*syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös
2+3@barbell, 2× 2+3@85%, fs-%, rest btw sets 2-3min -
WL + Barbell cycling Workout
squat clean + push jerk + split jerk 5 sets @rpe 8
Benchmark WOD Grace
30 clean & jerk for time @60/40kgT.C.: 6' -
12.9.2025 Strength Workout
3 Rounds @ 3/2/1 RIR
12-15 Standing barbell curl*
12-15 Lu raise
12-15 Incline rear delt raise
* Use an EZ curl bar if available -
12.9.2025 Strength Workout
Alternate B1 / B2
B1. Close grip bench press – 3 x 10 @ RPE 7-8 (2-3 RIR), Rest 1:00 before B2
B2. Meadows row – 3 x 12/side @ RPE 7 (3 RIR), Rest 2:00 before B1
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12.9.2025 Strength Workout
Alternate A1/A2
A1. Strict dip – 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before A2
A2. Strict chin-up – 4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1