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

Käsipainotempaus ja rengasdippi Workout

For time

15-12-9

-Ring dip
-Dumbbel snatch (45/35 lbs)
Back Squat 3x10 AHAP Strength

Back Squat 3x10 AHAP
-rest 90 sec between the sets
Dumbbell Hang Squat Clean 5RM Workout

Build to a 5 rep max Dumbbell Hang Squat Clean.

Record any details.
3 kierrosta kesikivartaloa Workout

3 kierrosta

Sivulankku 30s oikea
Kuollutoppis 60s
Sivulankku 30s vasen

30s lepo
AMRAP - 12 min Workout

12 min amrap

12 burpee box jump
14 hang power snatch 50/35 kg
16 abmat sit-ups
8 min 2 liikettä Workout

8min

6 käsipaino valakyykky
15 venäläinen kahvakuulaswingi
Power clean + 3 split jerks (3 sec pause in the catch) Strength

5 sets

1 power clean + 3 split jerks (3 sec pause)

-if you fail to hold 3 sec pause in the split then its a no rep.
Running intervals Workout

Run 1600m, rest 3 min
Run 1200m, rest 2 min
Run 800m
rest 1 min
Run 400m

Go as fast as possible

TC 35 min
15 min alkavalla minuutilla, 3 liikettä Workout
1. Rengassoutu 15
2. Pallonisku 20
3. Istumaannousu 25
21-15-9 Workout

21-15-9
Deadlift 100kg/70Kg
Burpee box jumps

Time Cap 8 Min

Need a training program?

Käsipainotempaus ja rengasdippi Workout

Back Squat 3x10 AHAP Strength

Dumbbell Hang Squat Clean 5RM Workout

3 kierrosta kesikivartaloa Workout

AMRAP - 12 min Workout

8 min 2 liikettä Workout

Power clean + 3 split jerks (3 sec pause in the catch) Strength

Running intervals Workout

15 min alkavalla minuutilla, 3 liikettä Workout

21-15-9 Workout