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

Week 1 of Clean progression (cycle 2) Strength

5x2 Clean increase by 5kg from the last cycle or 80-85% of 2RM
Ring Push-up 3 x 8 Strength

AHAP. Place weight plates on your upper back if needed. Full range of motion, arms locked out and chest touching the floor, keep a tight core NO arching lower backs people!
Day 02.2 Strength
5x5 Bench Press
- Work up to max weight
Deadlifts Strength

deadlift 4 x 4 /
5 second count on the way down, no bouncing

*Keep two reps in the tank
advanced can do deficit deadlifts
Pystypunnerrus 4,4,4 Strength

Pystypunnerrus 4,4,4

nousevilla painoilla
2 min. tauot.
Päivän lunge tarjous Workout

Joka 4 min, 4 kertaa:

7+7 single hand DB OH lunge, 30/22,5
50 DU
15 deadlifts 80/60

Laske jokaisen kierroksen aika yhteen
5x5 TNG power clean Strength

Touch and go power cleans, 70% C&J max:

5 - 5 - 5 - 5 - 5

Lepää 2 minuuttia.
Nallikari Workout

4 kertaa / henkilö

500m row

Vauhdin pitäisi nousta loppua kohti. Viimeinen soutu all out. Tulos on viimeisen soudun aika.

Tauko niin kauan kuin pari soutaa tai sama aika kuin edellisessä soutuun käytetty.
AMRAPS Workout

3 x 3min amraps
10 power clean 42,5/30kg
10 shoulder to overhead
10 back squat

rest 2min between rounds
"DT" Workout

5 rounds for time:
12 deadlift 70kg
9 hang power clean 70kg
6 push jerk 70kg

Need a training program?

Week 1 of Clean progression (cycle 2) Strength

Ring Push-up 3 x 8 Strength

Day 02.2 Strength

Deadlifts Strength

Pystypunnerrus 4,4,4 Strength

Päivän lunge tarjous Workout

5x5 TNG power clean Strength

Nallikari Workout

AMRAPS Workout

"DT" Workout