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

System snatch e90sec complex + 3x +1x Strength

Every 90sec for 6 sounds

1 Squat snatch + low hang snatch + hang smatch

Directly Into
5 Sets of
3 squat snatch @75%
+
1 squat snatch @ 85-90% of 1RM
Basic front squat Strength

3x4 front squat
Back squat cf8 Strength

6x4 Basic squat
Jumppasikermä Workout

20 s työtä, 10 s lepoa.
Tee yhtä liikettä aina 4 kierrosta putkeen (2 min). Jokaisen liikkeen jälkeen on minuutin tauko.
Kokonaisaika 26 min

Minuutit
0-2 Box jump
Lepo
3-5 yhden jalan mave (lisäpaino)
Lepo
6-8 T2B
Lepo
9-11 Negatiivinen punnerrus
Lepo
12-14 DU
Lepo
15-17 askelkyykky (lisäpaino)
Lepo
18-20 db situp (paino tuodaan pään yli lattiaan ala-asennossa)
Lepo
21-23 Kulmasoutu
Lepo
24-26 WB
Bench press 7x12 Strength

Bench press 7x12
100 wallball for time Workout

100 wallball for time
C. Body Armor Workout

3 RFQ:
0:30 HS hold
12 banded push ups
20 supermans
15 pallof presses
A. HSPU Progression Workout

E4MOM x 3
max SHSPU
6x2 hang squat clean Strength

Do 6 sets of 2 hang squat cleans, AHAP.
Nanorosso 15.05.2020 Workout

For time
Buy in
10 strict pull up
5 rft
10 thrusters 42.5kg
10 ttb
10 sumo deadlift high pull
10 box jump over
Cash out
10 strict pull up

Need a training program?

System snatch e90sec complex + 3x +1x Strength

Basic front squat Strength

Back squat cf8 Strength

Jumppasikermä Workout

Bench press 7x12 Strength

100 wallball for time Workout

C. Body Armor Workout

A. HSPU Progression Workout

6x2 hang squat clean Strength

Nanorosso 15.05.2020 Workout