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-
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10.8.2023 Snatch, Clean & Jerk, Pull Workout
week 4/9 recovery week
WARM UP + TECHNIQUE 10-15min
MUSCLE CLEAN *vastaanotto päkiälle jääden
4x3@painotanko / barbell *kevyt, pal 2min
PAUSE SNATCH *pause at the knee + SNATCH
5[1+1]@60-70% sn-%, pal 2min
POWER CLEAN + CLEAN + PUSH PRESS + SPLIT JERK *jerk both side
3-4[1+1+2+(1+1)]@60% jerk-%, pal 2min
PAUSE SNATCH PULL *1 sec pause the knee + mid-thigh
3×2@+5kg today best snatch, pal 2min -
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WOD, METCON Workout
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2.3.2025 EMOM 30 (0:50 work / 0:10 rest) Workout
1) 3 power cleans + 3 front squats + 3 push jerks
2) row for calories
3) 6-8 box jumps overs + wallwalks in the remaining time
4) bike erg for calories
5) rest -
6.2.2025 Weightlifting HEAVY-MAXIMAL WEEK 7/8 Workout
WARM UP 10min
5+5× HIP AIRPLANE
10m+10m 1-ARM OH WALKING LUNGE *plate
20× BAND PULL APARTS
5+5× /side 1-LEG RDL + 1-LEG RDL with PELVIC ROTATION plate, *tee ensin 5× rdl suoraan eteenpäin, kuorma vastaisessa kädessä ja toinen rdl 5× kiertäen alhaalla kuormaa tukijalan ulkosyrjälle
15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch ja sen jälkeen yhdelle puolen jalkateän nostot 10×
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video: HIP AIRPLANE 8:31
video: 1-LEG RDL with PELVIC ROTATION
video: FROG STRETCH
video: ACTIVE HIP INTERNAL ROTATION 0:47
SNATCH + SNATCH from ABOVE KNEE *TC 15-20min
2×2x 1+2@barbell, 1+2@up to the maximum of the day , rest btw sets 2min
CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK *TC 15-20min
*split jerk to the other side on the next set
2×2x 1+1+1@barbell, 1+1+1@up to the maximum of the day , rest btw sets 2min
video: MUSCLE SNATCH
video: DROP SNATCH
video: MUSCLE CLEAN
video: TALL CLEAN
video: TALL SPLIT JERK
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