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-
Clean & Jerk 5-3-2-1 Strength
Clean & Jerks
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM -
10 min E2MOM: 2 Hang Power Snatch + 1 Snatch Strength
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Snatch
Recommended: 75% NT1RM -
Snatch 5-3-2-1 Strength
Snatch
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM -
Michael Cammarata for time Workout
10 rounds for time:
- 2 Squat cleans @ 84/61 kg (185/135 lb)
- 2 High box jumps (30/24 in)
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Michael Cammarata Workout
Every Minute On the Minute (EMOM) for 10 minutes:
- 2 Squat cleans @ 84/61 kg (185/135 lb)
- 2 High box jumps (30/24 in)
Use higher weight if possible.
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PTG TI 24.2.26 klo 10 & 11 Workout
LÄMMITTELY
Kepillä:
- Käden venytys taakse
- Olkapään aukikierto
- Käden painallus alas
- Ylivienti
Levypainolla:
- Kyykky käsien työnnöllä
- Vaaka + polvennosto
- Leveässä haaraasennossa lp vienti alas + kierto pään ympäri
- TuulimyllyVOIMA
Liikeparina
4 x 6-8 kyykky rullan kanssa seinällä
4 x 6-8 rengassoutuKIERTOHAJROITUS
2-3 kierrosta - 40s/työ
1. Sivulankussa vartalon kierto oik. + vas.
2. Hiihto erg
3. Punnerrus
4. Suorin jaloin mave -
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24.2.2026 Ring Dip & Row Workout
Alternate B1/B2
B1. Strict ring dip – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2
B2. Inverted row – 3-4 x 8-12 @ RPE 7 (3 RIR), tempo 2022, rest 2:00 before B1