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

Accessory Workout

4 rounds of

8 deficite push up
(use weight if you can)
8 snap to hollow on a roller
8 DBL DB chest supporter row

@AHAFA
rest 90s b/w
Total workouts of the week Workout

Workouts of the week 13 hours, x 8
Week 2/3
Gymnastics + conditioning + strength Strength

AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid
Push jerk 5x4 Strength

5 sets of 4 push jerks
For time Workout

21 Deadlifts
200mRun
21 (Deficit) HSPU
200m Run
15 Deadlifts
200m Run
15 (Deficit) HSPU
200m Run
9 Deadlifts
200m Run
9 (Deficit) HSPU
200m Run

Rx: 100 / 70 kg
Deficit: 20kg plates

Time cap 18min
Front squat Strength

5x2
* Build to a heavy set.
Clean&jerk 3+1 Strength

3 cleans + 1 jerk *4
Bench press 3x3, 2x2 Strength

Bench press 3x3, 2x2
BBC Weightlifting - Snatch & CJ Workout

"Snatch

A) Nousu raskaahkoon raakaan tempaukseen 10 minuutissa. Ei maksimia! 

B) 10 x 2 Power snatch, every :30s - moderate weight

Clean and jerk

A) Nousu raskaahkoon Clean & jerk ykköseen 10 minuutissa. Ei maksimia! 

B) 10 x 2 Power clean & Push jerk, every :30s - moderate weight  "
Metalclub Power-2 Strength

Sumo Deadlift 2-2-1-1

Need a training program?

Accessory Workout

Total workouts of the week Workout

Gymnastics + conditioning + strength Strength

Push jerk 5x4 Strength

For time Workout

Front squat Strength

Clean&jerk 3+1 Strength

Bench press 3x3, 2x2 Strength

BBC Weightlifting - Snatch & CJ Workout

Metalclub Power-2 Strength