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

Pause Back Squat Strength

Pause Back Squat
8x1r @ 80%
90s. Recovery
3sec. Pause at the bottom of the squat
Deload Tempo Front squats Strength

Tempo front squat

4x5 reps @ 50-60% 1RM
rest 90 sec between
-3 sec tempo down
2 pause Front squats (2 sec) 1 normal front squat Strength

5 sets of
2 pause Front squats (2 sec)
1 normal front squat

V1
V1
V1
V*
V*

-every 3 minutes
3-osainen tempaus Strength

3 x high hang snatch, hang snatch and snatch from the ground. Max 75 % of 1 RM
17.12.2019 Strength

EMOM 5

2 x hang power clean (under knee)@50-60%
17.12.2019 Strength

EMOM 5

2 x hang power clean (pocket level)@40-50%, sec hold on catch position
3 kierrosta 3 liikettä Workout

3 kierrosta

1min seinäpallo
1min käsipainotempaus
1min boksihyppy
1min lepo
Raakarive 5 x 5 Strength

Power clean,

5 x 5,

TNG, do not regrip during the set.
Tempo pause front squat week2 Strength

3 sets of 4 reps @60% of 1 rm.
-3 seconds down
-stay complitely still for 5 seconds at the bottom and explode up. No small "cheat" bouncing.
3 kierrosta Workout

3 kierrosta

1min kuollut koppakuoriainen
20 olankohautus kahvakuulilla
15 hyvää huomenta kuminauhalla

Need a training program?

Pause Back Squat Strength

Deload Tempo Front squats Strength

2 pause Front squats (2 sec) 1 normal front squat Strength

3-osainen tempaus Strength

17.12.2019 Strength

17.12.2019 Strength

3 kierrosta 3 liikettä Workout

Raakarive 5 x 5 Strength

Tempo pause front squat week2 Strength

3 kierrosta Workout