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-
hang squat snatch Strength
7x every 3 min
3 hang squat snatch
for load
RPE 7–8
Goal & Intensity:
-Build strength and technical consistency in the pull and receiving phase of the snatch.
-Controlled, accurate lifts that focus on timing, position, and explosive extension.
-Repeat the key points from earlier sessions — steady lift-off, aggressive extension, and solid bottom position.
-Keep the segment pull smooth to above the knee and make sure hang snatch starts with a sharp contact at the hip.
Area of training:
This session improves Olympic lifting mechanics and full-body power production. Quality practice like this is essential to progressing in the snatch, even for more advanced athletes. -
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Bench press Strength
3 - 3 - 2 - 2 - 2 - 1 - 1
90-95-95/100% bench press max. Ykkösissä 1 toisto tulisi jäädä reserviin.
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Keskivartaloni tietää tehneensä jotain Workout
Every 90s x 10:
7-10 knees to elbows
3 squat cleans 60% C&J max. Or 70/50 -
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Partner workout Workout
"Metcon (time)
With partner 3 rounds (each) for time:
35/25 Calories row
12 Deadlifts 100/70kg
21 Box jumps 24”/20”
*You go, I go.Timecap: 27 minutes. "
"Pariharjoitus. Harjoitus testaa voimakestävyyttä sekä vauhtikestävyyttä. Tavoitteena on parin kanssa tehdä annetut määrät läpi mahdollisimman nopeasti.
Harjoituksessa edetään aina koko kierros kerrallaan. Vauhdin tulisi olla napakka ja samoin siirtymien pitäisi tapahtua nopeasti. Tavoiteaika kierrokselle on alle 5:00 minuuttia. "
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