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-
Program60 120325 Strength Strength
Squat Clean + Split Jerk
1. Build to technical heavy 2
2. 5x1+1 @80-90%
3. 5x1+1 @70-80% -
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12 min AMRAP: Front Squat / Bar Muscle Up Workout
12 min AMRAP:
• 1 Front Squat 135/95#
• 1 Bar Muscle Up
• 2 Front Squats 135/95#
• 2 Bar Muscle Ups
• 3 Front Squats 135/95#
• 3 Bar Muscle Ups
… continue +1 rep pattern until time runs out. Barbell starts from the ground. Goal: complete round of 9 (90 total reps). -
12 min E2MOM: 1 x Clean & Jerk Strength
12 min E2MOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM. -
12 min E2MOM: 1 x Snatch Strength
12 min E2MOM:
• 1 Snatch
Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM. -
12.3.2025 Accessory Workout
3 Rounds @ 1-2 RIR
8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises -
13.03.2025 Workout
Jerks
A) WU E2MOM X3-5:
- 3 Press + 3 Push Press + 3 Split Jerk (empty-light BB)
- 3 High Box Jump
B) E3MOM X3:
- 3 Split Jerk (1.1.1) @70-80%
C) E2MOM X3:
- 2 Split Jerk (1.1) @80-85%
D) EMOM X3:
- 1 Split Jerk @90+%
Back Squat
E3MOM X4:
- 2 Back Squat @days heavy 2
Metcon
12Min AMRAP:
Accessories
A) 3x Superset:
- 10 DB Romanian DL
- 15-20 GHD Hip Ext. *Rest 2-3min between
B) 3-4x For Quality:
- 45-75s Spanish Squat Hold *Keskity tässä siihen, että kulma n.90 astetta, ja kokoajan vedät polvia taaksepäin kuminauhaa vastaan.
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12.3.2025 Workout Warmup Workout
1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Air bike
+
8 slow tempo plate squats
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
2 rounds
5/way Scapular rolls
10 Front squats w/ empty barbell
10 Push presses w/ empty barbell
30 Speed rope skips
+
Once through
250m Row
35 Double-unders
6 Thrusters @ 43/30kg
10/7 (cal) Air bike
(7.62m) Overhead walking lunges @ 43/30kg
8 Chest-to-bar pull-ups -
Pn-reenit Workout
Voimatempaus + 2 valaa 7x90s
20,25,27,29,31,32,34Tempaus +tempaus riipusta pa
25,29,32,34,36,0,30
38 lähti tänään vaan vetona, muitaki lenteli.
Kädet tänään kipeänä.Rive+rive riipusta pa+työntö
30,35,40,44,45,47,49Takakyykky
Kakkosia ja kolmosia
50,70,80,85,90Ja loppujumpat päälle!
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