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 complex Workout
E2M x 5
1 power snatch
1 hang power snatch
2 ohs @65-75%Ideana kehittää tempauksen tekniikkaa maltillisella kuormalla. Pidä sarjat teknisinä!
-
09032026 Maanantai B Workout
For time
15 DB box step ups 22.5/15
20 sumo deadlift high-pulls 50/35
25 back squats 50/35
20 sumo deadlift high-pulls 50/35
15 DB box step ups 22.5/15 -
-
-
Open 26.1 Workout
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box
-
Day 05 - Weightlifting + Conditioning Workout
Warm-up: 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warmup
A:
5 min otm: 5 tng power snatch + 5 x ohs
5 min otm: 3 tng power snatch + 3 x ohs
5 min otm: 2 tng power snatch + 2 x ohs
Rest 2 min between setsB: 40-50min aerobic training
Cool-down: Easy row for 5 min + 5 min mobility
-
Endurance and Gymnastics Workout
-
Power clean Strength
E2M x 6
Up to heavy. Start at 55-60% of 1rm clean.
Nouse raskaaseen, mutta teknisesti hyvään kolmoseen.
Pääpointit: - Ei maksimitesti - Ei faileja. - Jokainen nosto näyttää samalta.
-
-
Weightlifting Strength
Build to heavy Power Snatch + Hang Squat Snatch in 20 minutes
3-3-2-2-1-1-1-1-1