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 Technique Workout

Clean & Jerk Tehnique
Thruster 3x3 Strength

Thruster 3-3-3 reps
2 rds for time Workout

2 rounds for time of:

100 Double Unders
50 Shoulder-to-Overheads, 42,5 /30kg
25 Toes To Bars

TC:14 min
Front squats Strength

6x5 70% Front Squats
All sets the same
Back squat 8x4 Strength

Back squat 8x4. Rest at least 2 minutes.
Day 23.3 Workout
4 sets:
- 4 Back Squats @ 75%
- 30s. Rest
- 10 Double KB Straight Legged Deadlift (moderate/heavy)
- 90s. Rest
Day 22.3 Workout
3 rounds:
- 10 KB Snatch Left @ 24/16kg
- 10 Burpees
- 10 KB Snatch Right
- 10 Burpees
Functional bodybuilding Workout

40 min off

800m run
12 + 12 Landmine RDL
14 kneeling landmine rotation
12 box step up

RPE 6-8

Stimulus:
Build aerobic capacity with controlled strength work
Focus on movement quality under light fatigue
RPE:6–8, Steady effort. you should be working, not racing
Coach tip:
Move with control, especially in single-leg work
Adjust your run pace to keep rounds consistent
Day 19.3 Workout
- 5x2 High Box Jump
- 3x Max Broad Jump
Do for quality.
8 min parin kanssa Workout

8min parin kanssa

Kahvakuulaswingi silmien tasolle 2,4,6,8,…
Pyörä 9/7cal

Vaihto kierroksen välein, molemmat tekevät toistot. Pidä vauhti pyörällä kovana.

Need a training program?

Clean & Jerk Technique Workout

Thruster 3x3 Strength

2 rds for time Workout

Front squats Strength

Back squat 8x4 Strength

Day 23.3 Workout

Day 22.3 Workout

Functional bodybuilding Workout

Day 19.3 Workout

8 min parin kanssa Workout