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

Snatch grip push press behind neck Strength

niskan takaa vauhtipunnerruksia 3x10. Käytä n.70% tempauksen maksimipainosta.
Deadlift 1 RM Strength
deadlift
- find 1RM of the day
8 x alkavalla 90 sek. Workout
8 x alkavalla 90s
1. 3-12 käsilläseisontapunnerrus
2. 3-12 leuanveto
Valitse mukava toistettava toistomäärä
3.5.2023 Snatch Pull + Squat Snatch Strength

EMOM 7

Start light, Climb in 70%
HSPU practice Workout

5-10 minutes HSPU skill practice

and then

E90SEC
4 x 5-8 kipping HSPU
AMRAP 6-8-10 Workout

AMRAP 6-8-10
*every amrap start 400m run

Amrap 6
3 pull up
6 push up
9 air squat
*
Amrap 8
5 pull up
10 push up
15 air squat
*
Amrap 10
10 pull up
20 push up
30 air squat

rest 2min between amraps
Clean & Jerk 12 min Strength

12 min every 90 sec
3 x clean & jerk

Huom: not touch & go.
push press 4 x 5, week 2 Strength

Push press 4 x 5
Kaikki sarjat 70-80 % ykkösmaksimista. Jos yläkerta ihan död 18.1:stä niin ole hyvä ja ota kevyemmin!
benchmark Grace Workout

Grace
30 clean & Jerk's for time
60/40 kg

Time cap: 6 min
9 min AMRAP Workout

Maanantai

9 min AMRAP
2-4-6-8-10... reps (as long as possible)
Power clean 60/40 kg
Push ups
Box jump

Need a training program?

Snatch grip push press behind neck Strength

Deadlift 1 RM Strength

8 x alkavalla 90 sek. Workout

3.5.2023 Snatch Pull + Squat Snatch Strength

HSPU practice Workout

AMRAP 6-8-10 Workout

Clean & Jerk 12 min Strength

push press 4 x 5, week 2 Strength

benchmark Grace Workout

9 min AMRAP Workout