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

Skill Test Workout

1) Max distance handstand walk (m)

2) Max Strict HSPU
Front Squats Strength

Front Squat
5-3-2-5-3-2 reps
Lepopäivä Workout

Rest day - what did you do?
Back Squat 5RTM Workout

Find your 5 RTM Back Squat in 15 min!

Technical max means the following standards have to be met in every rep before adding weight:
-Full Range of Motion (Hip crease below the knee)
-Knees tracking toes
-Hips descend back and down
-The bar moves over the mid foot
-Full grip on the bar
-Lumbar curve maintained
-Complete at full knee and hip extension
Single-Arm Long-Bar Row Workout

3 x 12 / arm

AHAFA
Snatch Technique Workout

Drills:

1) Start-Hang-High Hang
2) High Pull
3) OHS
4) Snatch Balance
4RM Shoulder Press Strength

Work up to a heavy 4RM Shoulder Press
Back squat 3x10 Strength
In 10 minutes:

Back squat 3 x 10
- use more weight than thur, 5th Oct.
- rest 2:30 between sets
Snatch high pull 3x3 Strength

Snatch high pull 3x3
Back squat 3x6 Strength

Back squat 3x6 @ 60%

Need a training program?

Skill Test Workout

Front Squats Strength

Lepopäivä Workout

Back Squat 5RTM Workout

Single-Arm Long-Bar Row Workout

Snatch Technique Workout

4RM Shoulder Press Strength

Back squat 3x10 Strength

Snatch high pull 3x3 Strength

Back squat 3x6 Strength