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-
2.7.2024 Workout warmup Workout
3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row @ moderate hard
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Build up to workout weight on thruster/power snatch
* prep the other movements between sets
+
Once through @ workout pace
8 Thrusters @ workout weight
4 Bar-facing burpees
8 Power snatches @ workout weight
4 Bar-facing burpees
– Rest 0:30 –
200m Row
4 Handstand push-ups
8 Box jump
– Rest 0:30 –
10 Toes-to-rings
500m BikeErg -
1.7.24 Strength
SNATCH COMPLEX 1/4
3x 2 snatch + 2 hang snatch @50-55%
3x 1 snatch + 1 hang snatch @55-60%
4x 1 snatch @65-70%
- pidä sarjojen välissä sen verran taukoa kun tarve
- eka viikko neljän viikol settiä jossa ideana, että painot nousee viikko viikolta pikkusen
- tällä viikolla saa olla helppoja nää
- tän päivän main fokus tähän settiin
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Spiderman Hyrox II Workout
Lämmittely
Cardio
2min work 1min rest
• Arm push press
• Arm row
• Touch down squat / Box• Mixed load kneel to stand
• Gunslinger swing
• Inside - Outside jumps -
10 min E2MOM: Shoulder Press / Push Press / Push Jerk Strength
10 min EMOM:
• 1 Shoulder Press
• 1 Push Press
• 1 Push Jerk
Start with 60% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM. -
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1.11.2025 RMU Drills Workout
Ring Muscle-up Drills / Capacity
2 to 3 rounds of:
5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap) -
09.12.2025 Workout
Snatch
A) E90SEC X4
- 1 Squat Snatch @90%
B) E90SEC X4
- 2 Squat Snatch @80%
C) E90SEC X4
- 3 Squat Snatch @70%
Back Squat
E3MOM X4:
- 2 Back Squat (1s pause bottom) *RIR 1
Metcon
3 Rounds For Time:
- 5 Rope Climb
- 75 Heavy/Drag DU
- 30m HSW (7.5m pätkissä)
Accessory
A) Rope Pull Ups:
4 Sets:
- 4-6 Rope Pull Up (R above)
*rest 60s
- 4-6 Rope Pull Up (L above)
*rest 60s
B) EMOM 12:
1: 1 Set of kHspu
2: Max Reps Strict Press (15kg barbell) cap 45s
3: Rest -
Weightlifting Workout
Part A).
Skill Primer
Hang Power Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)Part B).
Halted Clean Deadlift, Clean & Split Jerk
(8 sets x 1+2+2 / 60%-75% / 0:03 pause below knees)