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

Weighted pull-up 5RM max Strength

Find your five rep max for the day
Push press 4 x 10 Strength
Push press 4 x 10
- rest 2min between sets
Roy Workout
Five rounds:
- 15 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg
- 20 box jumps, 24 inch/20 inch or 60 cm/50 cm
- 25 pull-ups
Tempo takakyykky 4x4 Strength

Tempo takakyykky 4x4, tempo 3220 (3s alas, 2s ala-asennossa, 2s ylös, ylhäällä ei pysähdytä)
-Laita pallo+kiekkoja takapuolen alle, jotta löydät sopivan syvyyden
-Älä päästä ”paineita” ala-asennossa, vaan kyykky on koko ajan lihasten varassa
Deadlift 6x2 Strength

AHAFA
Power snatch Strength

Power snatch

5 x 1 power snatch

*all the sets with 85-90% from 1rm
Clean Technique Workout

Drills:

1) Start-Hang-High Hang
2) High Pull
3) Muscle Clean
4) Power Clean
Beep Test Workout

http://en.wikipedia.org/wiki/Multi-stage_fitness_test

20m course. Miss two beeps and you are out.

Record stage result and any details.
TEMPO FRONT SQUAT Strength

Tempo front squat

4x4 (40X0)

E3MOM / 2-3 rep in tank
Heavy Day Strength

For Load:
1 - 1 - 1 - 1
Shoulder Press

Need a training program?

Weighted pull-up 5RM max Strength

Push press 4 x 10 Strength

Roy Workout

Tempo takakyykky 4x4 Strength

Deadlift 6x2 Strength

Power snatch Strength

Clean Technique Workout

Beep Test Workout

TEMPO FRONT SQUAT Strength

Heavy Day Strength