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

27.4.2024 Snatch Complex Workout

Power snatch + hang snatch + overhead squat

8 x 1+1+1 @ 65-75%, go every 1:00-1:30
Deadlift Strength

Set 1: 5 Reps @80%
Set 2: 3 Reps @85%
Set 3: 2+ Reps @90%
Clean and jerk Strength

Alussa kahdella stopilla, sitten yhdellä, loput ilman stoppia.
4.10.2022 Deficit Clean Pull Strength
3 Sets of 5 @ 90 - 95%
- 2 inch deficit
EasyWOD 3.4.2023 Workout

Voima
E3MOM, 3 rounds
8-10 Goblet squat w/ 2xKBs

WOD
10min amrap
8 cal ergo
8+8 hang db snatch
8 sit ups
3 x 8 punnerrus Strength

Voit tehdä avustuksella: kuminauha, tankoa vasten tms.
20.9.202 Back Squat ( Wodilla ) Strength

Back Squat

Find in 22 Minutes Paused 2RM. Pause on bottom 1 sec.
PTG TO 20.2. Workout

LÄMMITTELY
Liikkuen
- Varvaskävely
- Kantapääkävely
- Monster walk
- Sivukävely vk
- Marjanpoimija
- Lonkan kierrot
- Polvennostojuoksu
- Kanta-pakara juoksu
- Askelkyykky kierrolla

Paikallaan
2 x 30s./liike
1. uimari seisten
2. vk soutu + olkapään aukikerto
3. pull over vk

VOIMA
3 x 8/jalka - rdl + polvennosto
3 x 6-8 jaloilla avustettu leuanveto
3 x 8 punnerrus
4*E3MOM*12 Strength

1) DB press *10+10 + row, cal
2) Goblet squat *10 + ski, cal
3) KB row *10 + bikex, cal

Machines are for recovery, rpe 3.5/5
90sec ON 90sec OFF * 6 Workout

A)
12/10 cal row
10 DB hang snatch
Burpee over DB

B)
12/10 cal row
10 DB hang snatch
Shuttle run

Score = burpee + run total

Need a training program?

27.4.2024 Snatch Complex Workout

Deadlift Strength

Clean and jerk Strength

4.10.2022 Deficit Clean Pull Strength

EasyWOD 3.4.2023 Workout

3 x 8 punnerrus Strength

20.9.202 Back Squat ( Wodilla ) Strength

PTG TO 20.2. Workout

4*E3MOM*12 Strength

90sec ON 90sec OFF * 6 Workout

4E3MOM12 Strength