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

Squat cleans Strength

3-4 sets
1.1.1.1.1
20 secs intra cluster rest 2 minutes between sets
80% feeling. Don't go top heavy as we will progress this every other week.

Goal is to add (1-5kgs from 2 weeks ago)
Clean and Jerk Workout

A)
Find TM in 20 min
1 Clean + 3 Split Jerks

B)
EMOM10
1 Clean and Jerk @ Complex TM weight
EMOM 12 Workout

2 Snatch @ 70% of previous max!
Clean Technique Workout

Practice, no feet and normally:

1) Start-Hang-High Hang
2) High Pull
3) Muscle Clean
4) Power Clean
5) Squat Clean

@ max 40%
Some DT Workout
5 x e2mom one round of "DT"
- 12 deadlift 70/50kg
- 9 hang power clean
- 6 push jerk
1 rep max clean and jerk 1 RM Strength

1 rep max clean and jerk 1 RM
Tempauskomlpeksi alkavalla 90 sek Strength

Tempauskompleksi

8x Alkavalla 90 sek.

1 Raakatempaus
1 Tempaus riipusta raakana/kyykkyyn
Conditioning Workout

5 Rounds for time:

YGIG
2 x 24/16kg KB/DB

7,5m Walking Lunges
10 Hang Power Clean
7,5m Walking Lunges
Pull up 5 RM Strength

Find your 5 RM in 15 min
Pull-Up (Progression Day 2.) Workout

Check the chart at the whiteboard for the reps!

Need a training program?

Squat cleans Strength

Clean and Jerk Workout

EMOM 12 Workout

Clean Technique Workout

Some DT Workout

1 rep max clean and jerk 1 RM Strength

Tempauskomlpeksi alkavalla 90 sek Strength

Conditioning Workout

Pull up 5 RM Strength

Pull-Up (Progression Day 2.) Workout