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

Pull-Up (Progression Day 1.) Workout

Check the chart at the whiteboard for the reps!
HEAVY "Grace" Workout

30 C&J @ 100/70kg

TC 10min
5 Sets: Strength

3 Front Squat + 6 Back squat
Hip thrust 3x10 Strength

3x 10 hip thrust
Front Squat Strength

3 - 3 - 3 - 3
Clean & Jerks Strength

5 x 2 squat cleans + 1 jerk

*all the sets with 75-80% from 1rm.
*You can drop the bar after the first clean
Push Press Strength

Push Press
4x8 @ 75%
Back Squat (Clusters 1.) Workout

3 Rounds

6 - 5 - 4

30s rest between sets, new round every 05:00

@ 50% of max BS
"Grettel" Workout

EMOM10
0-5min: 2 Power Clean & Push Jerk
5-10min 1 Power Clean & Push Jerk
* Start around 50% C&J 1RM & Build Up to heavy

"Grettel"
10 rounds for time of:
3 Clean & Jerk 60/45kg
3 bar over burpee

(Time cap 8min)
Maastaveto 10, 10, 10 Strength

Maastaveto 10,10,10

nousevat painot, tauot 2 min.

Need a training program?

Pull-Up (Progression Day 1.) Workout

HEAVY "Grace" Workout

5 Sets: Strength

Hip thrust 3x10 Strength

Front Squat Strength

Clean & Jerks Strength

Push Press Strength

Back Squat (Clusters 1.) Workout

"Grettel" Workout

Maastaveto 10, 10, 10 Strength