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

Power snatch Strength

5 x 3 power snatch

*all the sets with about 65-70% from 1rm
Warm up with pulls and muscle snatch - focus on the bar path and extension.
Chin ups Strength

weighted chin up e3mom
2 x 2
2 x 1

*one rep in the tank!
Basic Conditioning Workout

For 50min:
Hietsu/Sörkkä Run
In pairs:
Row
20 Lunges
15 Hollow Rocks
15 Arch Rocks
10 Ring Rows
@60-70% of Max HR
Weighted Pull-Up 3RM Strength

Find your Weighted Pull-Up 3RM.

RPE 5, maximum effort
Row to Cindy Workout
16 mins with a partner
- Row 2000m
- Amrap of Cindy for the rest of time
Cindy is
- 5 pull-ups
- 10 push-ups
- 15 air squats

You can split the workout with your partner anyway you like, but you must row the 2K first.
Power snatch Strength

EMOM x12

4x3 power snatch
4x 2 power snatch
4x 1 power snatch
(HATCH) Front squat, week 2 / day 2: 1x5@60%, 1x5@65%, 2x1x5@70% Strength
- 1x5@60%
- 1x5@65%
- 1x5@70%
- 1x5@70%
Hang power cleans Strength

4 x 3

*no bouncing from the tighs. Keep it light and snappy.
Lenkki Workout

Lenkki
Optional Interval Work Workout

Record what you did, how it went and any reminders for next time.

Need a training program?

Power snatch Strength

Chin ups Strength

Basic Conditioning Workout

Weighted Pull-Up 3RM Strength

Row to Cindy Workout

Power snatch Strength

(HATCH) Front squat, week 2 / day 2: 1x5@60%, 1x5@65%, 2x1x5@70% Strength

Hang power cleans Strength

Lenkki Workout

Optional Interval Work Workout