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

Hang squat clean 5x3 Strength

Hang squat clean 5x3
Vahavat hartiat Workout

3-5 kierrosta:

2 snatch grip push presses (niskan takaa) + 2 OHS

50-60% snatch max. Lepää 1-2 min.
Shoulder Press Strength

4 x 6

AHAFA
Työntö telineestä 2,2,2,2 Strength

Työntö telineestä 2,2,2,2

Nousevat painot, alkavalla 2 min, jätä reilusti varaa
Weighted Chin-up Strength

4 x 5
Set every 3 min
3 rep reserve
Pause front squat Strength
Pause front squat:
- find 1RM using the following rep scheme and adding weight in every set warm up + 3-3-2-2-1-1(this should be your max lift)-1....
POWER SNATCH Strength

EMOM x 10

2 power snatch (2s pause knee level)
Basic Conditioning Core Focus Workout

5 x 10min

1) 10 Burpees - 10 V-Ups

2) 250m row - Plank Hold (max 1min)

3) 50 singles - 10 TGU alternating (8-16kg)

4) 10 Kb Swing -10 Sit up to full ext

5) 10 Mountain Climbers - 10 Windshield Wipers

HR LOW
Every 2 minutes for 10 minutes: 2-pos. snatch Strength

Every 2 minutes for 10 minutes: 2-position snatch (from top of the knee and then from the floor)
Back squat 5x10 Strength

Five heavy sets of ten. Rest 2-3 minutes between sets, not longer.

Need a training program?

Hang squat clean 5x3 Strength

Vahavat hartiat Workout

Shoulder Press Strength

Työntö telineestä 2,2,2,2 Strength

Weighted Chin-up Strength

Pause front squat Strength

POWER SNATCH Strength

Basic Conditioning Core Focus Workout

Every 2 minutes for 10 minutes: 2-pos. snatch Strength

Back squat 5x10 Strength