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

Machine intervals Workout

6 x 1min work/ 1min rest
- row / assault bike/ bike erg
Snatch Workout

EMOM 10

2 Hang squat snatch

1-5min @ 65-70%
5-10min @ 75-80%

Keep the weights technical!
Clean & Jerk Strength

Build up to 2 RTM in 20 min
Push Press Workout

Find 5RTM in 12min

then

3 x 5 @ 80% of 5RTM
POST WORKOUT / BICEP&TRICEP Workout
RX:
50 bicep curls (2x15/22,5kg DB)
50 banded tricep kick backs
- Try to do as many reps unbroken as possible, quick recoveries!
“12/31 (NEW YEAR’S EVE)” Workout
Aikaa vastaan:
- 31 Push Press (N 25kg / M 35kg)
- 31 Leuanveto
- 31 Tempaus (N 25kg / M 35kg)
- 31 Istumaannousu
- 31 Toes-to-Bar
- 31 Etunojapunnerrus
- 31 Boksihyppy (N 50cm /M 60cm)
- 31 Takakyykky (N 25kg / M 35kg)
- 31 Tuplanaruhyppy (unbroken)
- 31 Thruster (N 25kg / M 35kg)
- 31 Askelkyykky
- 31 Burpee
- 365m soutu
Tuplanaruhypyt tulee suorittaa putkeen ilman stibluja(unbroken). Stiblun sattuessa hypyt täytyy aloittaa alusta.
Clean & Jerk Workout

Build up to 2+1 RTM in 20min

(2 Squat Clean + 1 Split Jerk)
Front Squat (Clusters 2.) Workout

3 Rounds

5 - 4 - 3

30s rest between sets

@ ~60% of max BS
8 min alkavalla minuutilla Workout
8min alkavalla minuutilla
1. käsilläseisontapunnerrus, 30-40% max toistoista
2. leuanveto/rinta tankoon, valitse hyvä toistettava määrä
Lisää 1-2 toisto viime viikon toistoihin, tee toistomäärästä haastava.
5x5 Good Mornings Strength

5x5 Good Mornings

Need a training program?

Machine intervals Workout

Snatch Workout

Clean & Jerk Strength

Push Press Workout

POST WORKOUT / BICEP&TRICEP Workout

“12/31 (NEW YEAR’S EVE)” Workout

Clean & Jerk Workout

Front Squat (Clusters 2.) Workout

8 min alkavalla minuutilla Workout

5x5 Good Mornings Strength