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-
Push-ups and single leg deadlifts Workout
4 rounds, tempo 3101
- 10-15 push up
- 60sec rest
- 10-15 unilateral single leg deadlift
- 60sec rest
Do more reps or use more weight than last week
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EMOM10: 5x Power Clean & Push Jerk Workout
The aim is to do every set unbroken (UB) AND keep the hook grip through the sets! Do NOT let the hook grip go in the over head- position! This is a mix of technique training and metcon; focus on efficiency in the movement.
Beginners: use 60-70% of 1RM power clean & jerk
Intermediate/advanced: 50-60% of 1RM power clean & jerk -
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Gymnastic strenght Workout
OTM 11
1-3min:
5 strict pull ups
5 strict HSPU or strict press with 2 kb/db
4min = rest
5-7min:
3 strict pull ups
3 strict HSPU or strict press with 2 kb/db
8 min = rest
9-11 min:
5 kipping pull ups/c2b
5 kipping HSPU or push press with 2 kb/db -
Mikko Triangle Progression Workout
Mikko Triangle progression:
10x
1min Assaultbike
1 min row
1 min ski
60 s rest
Go hard but sustainable pace. Take calories on each machine as goal -
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Shoulders Press 4x10 Strength
Shoulder Press (week 1) Use 90% of your 1RM
4x10 @60%
10+ @60% (AMRAP but leave a couple in the tank) -
1 RM bench press Strength
Bench press 1 RM.
Timecap 30 min. Kolmannen epäonnistuneen yrityksen jälkeen peli seis.