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 1rm Strength

A: Snatch 3-3-2-2-1-1-1
B: Leg press
C: Leg extensions
D: Seated Chest press
E: Lat pull downs
F: SA DB rows
G: Rope triceps extensions
H: DB Shoulder flys
Total workouts of the week Workout

Rest day, total workouts of the week 11 hours, x 6
Week 3/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 105 min
Upper body strength - 2
Squat - 880 kg

Gymnastics
MU - 20
BMU - 25
BFLY - 70
BCTB -
KCTB- 55
HSW -

Recovery
Sleep, 8+ hrs/week - 0
Avg. time to bed - 23.15
Avg. hours asleep - 7 h 25 min
Avg. cals/day - 2750
Capacity - 105
Tempausta blokeilta Strength

6x3 50-70%
6x2 70-80%
4x1
Clean 3x1 Strength

Squat clean 3x1 @70-85%
Conditioning Workout

75 min
Warm up for 20 min

1.Metcon
A. 5 x 200 m run, r. 60 s. between sets
Times: 4.00 min/km

Rest 5

B. 10 x 500 m row, r. 60 s. between sets
Times:
2.05, 2.04, 2.03, 2.03, 2.02
2.02, 2.01, 2.01, 1.59, 1.52
Avg. 2.01.6

2.Cool down
10 min easy bike
Sweat 60 Workout

5min air dyne
5min ski
5min row
10min bike erg
5min ski
10bike erg
5min row
10min bike erg
5min ski

Pace 10-15cal/min
Bike, push press and burpees Workout

15min amrap

15cal bike
15 push press 40kg
15 bar over burpee
Bench press Strength

Bench press
- H3
- 2 x 8
Murph Workout

1,6 km running

5 pull ups, 10 push ups and 15 squats for 20 rounds

1,6 km running
Snatch & Clean and jerk Workout

Find a heavy set in 20min.
1 Snatch + 1 Clean & jerk

Need a training program?

Snatch 1rm Strength

Total workouts of the week Workout

Tempausta blokeilta Strength

Clean 3x1 Strength

Conditioning Workout

Sweat 60 Workout

Bike, push press and burpees Workout

Bench press Strength

Murph Workout

Snatch & Clean and jerk Workout