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

Snatch from the block, above the knee Strength

Snatch from the block, above the knee.

7x3 (no touch and go, set up a good starting position)

Rest 60-90sec between sets

RPE 4-5
Accessory Gymnastic Workout

7 x
5 Kipping HSPU
https://vimeo.com/177023532
6 Sphinx Push-ups https://vimeo.com/178422998
AccessoryWOD Workout

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00
Weightlifting Beginner Strength

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

High Hang Snatch 2 x 5
Mid Hang Snatch 3 x 5
CFKN nuoret Workout

Lämmittely ja mobility

OTM 12
1 köysi
2 seinäkävelyä

Metcon 21-15-9
Kyykkyhyppy
Punnerrus

Loppuvenyttelyt
Omatoimi lämmittely Workout
WOD 20/12/21 Workout
Weekly update, Week 23 Workout
Gymnastic metcon Workout

10 Minute AMRAP
1 Rope climb
5 Strict Pull-ups
https://vimeo.com/175741058
Accessory wod Workout

3sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222