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

Clean pull Strength

4 kertaa 3 toistoa, 90-95% C&J maksimista.

Clean pull
Tukiharjoitus 3.0 Workout
8 EMOM
1. 5 high clean pulls 50% C&J max
2. 5 push jerks 50% C&J max, barbell from the ground
Front squats 3x5 Strength

Front squats, 80-85% FS maks.

5 - 5 - 5
The C&J complex Strength

5 kertaa, 60-75% C&J maks.

1 Hang clean + 1 low hang clean + 1 front squat + 1 split jerk

Lepää 2-3 min.
Overhead squat 6x2 Strength

6 kertaa Overhead squat, 80% OHS max.

2 - 2 - 2 - 2 - 2 - 2

Lepää 1 min.
Aleksi Workout

8 AMRAP

50 DU´s
5 power cleans 60/40
5 strcit HSPSU
Push press 4 x 5 Strength

Push press 4 x 5
3 musketeers, pt 2 Strength

FOR LOAD
7 x every 3 min
3 position
Power clean

Goal & Intensity
Build pulling strength, speed through extension, and a strong receiving position.
Progress: Start controlled, then build weight as long as form stays sharp.
Tip: Focus on the pull and speed – no need to max out today. 2-3 RIR
RPE: 7–8/10.
Quality work Workout
15 minutes for quality
- 15-15-15 snatch grip push press btn
- 10-10-10 box jump
- 30-30-30 bw walking lunge
20min, joka toisella alkavalla minuutilla 3 x etukyykky Strength

20min, joka toisella alkavalla minuutilla 3 x etukyykky

Need a training program?

Clean pull Strength

Tukiharjoitus 3.0 Workout

Front squats 3x5 Strength

The C&J complex Strength

Overhead squat 6x2 Strength

Aleksi Workout

Push press 4 x 5 Strength

3 musketeers, pt 2 Strength

Quality work Workout

20min, joka toisella alkavalla minuutilla 3 x etukyykky Strength