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-
Thruster Workout
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Gymnastics Workout
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WEIGHTLIFTING Workout
Muscle clean + front squat + push press + split jerk
5 x 2+2+2+2
rest 90sClean + low hang clean + split jerk
6 x 1+2+2
rest 2minClean pull + low hang clean pull
5 x 1+3
rest 2min
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Weightlifting Workout
A: BTN push jerk + push jerk from rack 8x1+1, focus on technique, not weight
B: power clean + push jerk 2+1; 1+2 x5 set @75% of c&j max
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5.1.2023 snatch, push press + split jerk, clean & jerk, snatch pull Workout
WARM UP + TECHNIQUE 10-15min
SNATCH + NINJA SNATCH + SN BALANCE
4[1+1+1]@light weight pal 2min
PUSH PRESS + SPLIT JERK *rack
5[1+1]@up to medium weight pal 2min
MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[2+2+2]@bb pal 1-2min
POWER CLEAN + CLEAN + SPLIT JERK
4[1+1+1]@up to moderate weight pal 2min
3-POSITION PAUSE SNATCH PULL *pause floor 2cm + knee + power position
3[2+1]@+5kg today best snatch pal 2min -
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24.1.2023 Workout
EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt -
9.3.2026 Workout warmup Workout
2 rounds
8 slow tempo plate squats
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
30 Speed rope skips
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Once through
250m Row
35 Double-unders
6 Thrusters @ 43/30kg (95/65lbs)
10/7 (cal) Air bike
7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
8 Chest-to-bar pull-ups -
Metcon Workout
• 12 Min AMRAP of:
Plyo Box Jump Ups (75/60 cm) 7 reps
Two-Arm KB American Swing (32/24Kg) 14 reps
Double Unders 28 reps -
TEAM WOD Workout