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

EMOM x9 Hang Snatch Double Strength

WEIGHTLIFTING

EMOM x9
Hang Snatch Double (anyhow)

RPE 3 to 3+

Light and fast!
Back Squat 3x8 Strength

STRENGTH

Back Squat 3x8

RPE 3 to 3+

Nice and light!
Deadlift Strength

Deadlift

3-2-1-1

(1-2reps in tank)
EMOM x 30 Workout

EMOM x30

1) row
2) 3-10 strict pull up + DU
3) rest or core of your choice
231024 Keskiviikko A Strength

Bench press
4x3 @80-87% 1RM
Clean + 2 front Squats + Jerk Strength

8 sets
Go every 90sec
Clean + 2 Front Squats + Jerk, start at about 65% and add.
EMOM x 40 Workout

EMOM x 40

1) 8-16cal echo
2) 8-16cal c2bike
3) 8-16cal ski
4) rest
3 x alkavalla 3 min lattiapenkki ja kahvakuulaheilautus Workout

3 x alkavalla 3 minuutilla

3 lattiapenkkipunnerrus @80-85%
10 kahvakuulaswingi silmien tasolle räjähtävästi
Snatch Strength

EMOM8

1 snatch @60-70% of 1RM

Huom! Sarjat nousevalla painolla. Voi tehdä esim. 2 sarjaa samalla ja sen jälkeen korottaa. Fokus tekniikassa!
021024 Keskiviikko B Workout

1x max reps toes to bar

Rest 3min

Then 4 rounds
Set of toes to bar (40-50% of max. reps)
10 burpee box jump over 60/50

You go / I go full rounds with partner

Need a training program?

EMOM x9 Hang Snatch Double Strength

Back Squat 3x8 Strength

Deadlift Strength

EMOM x 30 Workout

231024 Keskiviikko A Strength

Clean + 2 front Squats + Jerk Strength

EMOM x 40 Workout

3 x alkavalla 3 min lattiapenkki ja kahvakuulaheilautus Workout

Snatch Strength

021024 Keskiviikko B Workout