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-
28.6.2025 RDL + Sled Push Workout
Alternate A1/A2
A1. Romanian deadlift – 3 x 8-10 @ RPE 7-8 (2-3 RIR) rest 1:00 before A2
A2. Sled push– 3 x 20m @ challenging weight, rest 2:00 before A1
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Extra Credit 04-03-2024 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets- -
Strength Workout
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WOD Workout
9'AMRAP
1 KB complex
7 cal airbike1KB complex: 5 dbl KB swing + 3 frontsquat + 1 thruster @2x20/12kg
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17.8.2023 snatch & snatch balance, clean & fs & jerk, clean pull Workout
week 5/9
WARM UP + TECHNIQUE 10-15min
MUSCLE SNATCH *vastaanotto päkiälle jääden
3x3@up to 40-45% sn-%, rest 2minSNATCH + SNATCH BALANCE
2+2@up to 74-76%, sn-% rest 2min
CLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@up to 75%, 3[1+1+1]@79% jerk-% rest 2min
DEFICIT CLEAN PULL
2-3x3@+5kg today best jerk, rest 2min -
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OnRamp, day 10 Workout
"Death by Gymnastics"
EMOM
6-7-8-9... Air squats
6-7-8-9... AMSU
6-7-8-9... Pushups -
3.9.2023 bike erg & push press & oh lunges & rope climb Workout
3 sets: 3mins ON, 1min OFF
16/13 cals standing bike erg @damper 8-10
15 DB's push presses
10m DB's OH lunges
1 rope climb*AMRAP-idealla, töitä 3min ajan. Levätään 1min ja jatketaan siitä mihin jäätiin edellisellä kierroksella.
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EASY: Jyystö käsipaino- ja kahvakuullaflowlla Workout
EMOM30:
a) db flow, L + R
b) 6-12 cal bike / ski erg / air bike
c) rest
d) kb flow
e) 6-12 box get over
f) rest