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-
Back squat 5x3 reps Strength
Back squat 5x3 reps
1 pause squat (3 sec)
2 regular squats
*use 85% of 1 RM
*2min rest between -
Tempausaallot Strength
Find your 1 RM snatch of the day in two waves:
60 %, 70 %, 75 %, 80 %, 85 %, 90 %, 95 %, 100 % (?), 105 % (?)
Repeat
75 %, 80 %, 85 %, 90 %, 95 %, 100 %, 105 %
Record the maxes of both of the maxes.
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Winter War 2016 Event 3 Workout
Kahvakuula Hell
21 KB DL (2x24kg/2x16kg) Masters (16kg/12kg)
15 KB Thruster (2x24kg/2x16kg) Masters (16kg/12kg)
9 KB Snatch (24kg/16kg) Masters (16kg/12kg)
21 Leuanveto (Masters M 15 C2B, N 15 Leuka)
21 KB DL (2x24kg/2x16kg)
15 KB Thruster (2x24kg/2x16kg)
9 KB Snatch (24kg/16kg)
15 Chest to bar (Masters M 12 C2B, N 12 leuka)
21 KB DL (2x24kg/2x16kg)
15 KB Thruster (2x24kg/2x16kg)
9 KB Snatch (24kg/16kg)
9 Bar MU (Masters M 9 C2B, N 9 leuka) -
A lot of Deadlifts Workout
AMRAPs of Deadlifts
use 50% of 1RM3 Rounds
0:10 Work
0:50 Rest1min rest
3 Rounds
0:20 Work
0:40 Rest3min rest
2 Rounds
0:40 Work
1:00 Rest -
4 rds for quality Workout
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Jerk grip Bench press 4x6 reps V2 Strength
Jerk grip bench press
4 sets of 6 reps/sideV2 in all sets
rest 90 sec-first week of these and goal is to progressively add weight each week
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Vatsajumppa Workout
2-3 rounds of
25 sec hollow hold
25 hollow rocks
25 45 degrees side hollow rocks (left)
25 45 degrees side hollow rocks (right)
25 plank hold arms straight
25 plank hold elbows bent
5 push ups from elbows in plank -
Rotate Team EMOM Workout
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"Light DT" Workout
AMRAP 15:
10 Deadlifts 50/30kg
8 Hang Power Cleans 50/30kg
6 Shoulder to Overhead 50/30kg