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-
031025 Perjantai A Strength
Clean & jerk drills
4x 2+2 tall clean + push press
4x 2+2 hang squat clean + pause split jerk (2s)Then
5x 1+2 squat clean & split jerk @70-85% 1RM
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Loppupumppi Workout
90s on / 90s off x3:
6+6 Reverse lunge (w/ barbell, RIR 1-2 viimeisessä sarjassa)
Remaining time: Banded walk -
Deadlifts, front squats & Push jerks Workout
Metcon (time)
5 Rounds for time:
15 Deadlifts 60/40
10 Front Squats
5 Push JerksTimecap: 10 minutes
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The Ghost Workout
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D.T. Progressio nro. 5 (+Accessories) Workout
Metcon (rounds)
D.T. Progressio #5:
EMOM ALAP of:
9 Deadlifts 70/50kg
6 Hang power clean
3 Push jerk*ALAP = As long as possible
Accessory:
Mondays accessory if you haven’t done it yet.
OR
100 Band pull-aparts, split anyhow.Extra:
Spend 10-20 min stretching/rolling! -
Deadlifts (+Accessories) Strength
Strength (load)
Deadlift 1-1-1-1-1
Extra:
Spend 10-20 min stretching/rolling!Accessory:
A) 4 sets of
15 Reverse hyper
10-15 GHR90-120s rest between sets.
Scale ghr to hamstring curl on a bench if needed.B ) 50-100 weighted sit-ups. Split anyhow.
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G.I. Jane Workout
Metcon (time)
”G.I. Jane”
100 burpee pull-ups for time.
Target 15cm above max reach.Timecap: 13 minutes
Extra:
Spend 10-20 min stretching/rolling! -
C&J, Wallballs & ropeclimb Workout
Metcon (quality)
For quality & min rest
10-8-6-4-2 Clean and jerks 60/40kg
30-24-18-12-6 Wallballs 20/14lb
*1 rope climb after each set of wallballs.Timecap: 20 minutes.
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Open 19.5 Workout
WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-upsTime cap: 20 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-upsTeenagers 14-15:
Boys use 65 lb. Girls use 45 lb.Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-upsMasters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-upsScaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups