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

6x2 back squat Strength

6x2 back squat, work up to heavy
"MACHO MAN" Progression 5 Workout

EMOM 14

4 Burpee
+
2 Hang Power Clean - 3 Front Squat - 4 Push Jerk

2 x 24/16kg KB
EMOM 10 (Kipping HSPU) Workout

-@ 50% if previous week was clean
-@ 40% if NOT
Snatch Technique Workout

Snatch Complex:
3 Snatch pull
3 Power Snatch
3 Power Snatch Balance

Use light weights. Rest after each set. Focus on bar path and timing.
Front Squat Strength

5 x 5

AHAFA

Add 5-10kg from previous "6 x 6"
Skills (HSPU Strict/Kipping) 4. Workout

Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand
5) Headstand to Handstand

Kipping Deficit HSPU

EMOM 8
1 Deficit Strict HSPU + 2 Deficit Kipping HSPU
Sumo Deadlift High Pull Strength

4 x 8

AHAFA
Shoulder Press 8. (Deload) Workout

5 x 40%
5 x 50%
5 x 60%
20min, joka toisella minuutilla 3 x takakyykky Strength

20min, joka toisella minuutilla 3 x takakyykky
EMOM 10 Workout

3 x Split Jerk @50% of 1RM

(Good quality reps)

Need a training program?

6x2 back squat Strength

"MACHO MAN" Progression 5 Workout

EMOM 10 (Kipping HSPU) Workout

Snatch Technique Workout

Front Squat Strength

Skills (HSPU Strict/Kipping) 4. Workout

Sumo Deadlift High Pull Strength

Shoulder Press 8. (Deload) Workout

20min, joka toisella minuutilla 3 x takakyykky Strength

EMOM 10 Workout