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-
Extra Credit 03-11-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets -
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6.8.2025 Active recovery Workout
4 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry
4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans -
OPTIONAL LONG ENDURANCE Workout
WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEAMRAP 40-60min
5min easy machine
10 box jump
10 ring row
10 push up
10 goblet squat (easy weight)PK 1-2, not too FAST !!!
COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE" -
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PAIR SWEAT Workout
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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