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

Push Jerk 3x1 Strength

Push Jerk / Push Split Jerk
Clean 4 x 3 Strength

Clean 4 x 3 rest 2 min between sets. These are NOT touch & go. Only good lifts so don't go to failure. (clean = squat clean)

Rest 2 min, then

One set of tng power clean x 10 reps. We will repeat this for next 3 weeks so don't go nuts

Note: lisää edelliseen sykliin 2.5-5 kg
Basic Conditioning Workout

40 min @ 60-70% of max HR

3 min Row

3 min Bike

10 Hollow Rocks
5/5 Side plank twists
10 Superman rocks
10 Ab mat sit up
Remaining time plank hold
Clean & Jerk Workout

Build up to a heavy set in 20 min

1 Power Clean
1 Push Jerk
1 Split Jerk
Back squat 3 x 2 + 2 x 4 + 1 x 8 Strength

Back squat 3 x 2 + 2 x 4 + 1 x 8
Accessory work Workout

3-4rounds:

8-12 cyclist squat
8+8 bulgarian spilt squat"
Max weight farmer's walk Strength

15 min: find your max weight 20 m farmer's walk
15 min EMOTM: 1 x Snatch Strength
15 min every minute, on the minute:
- 1 x Snatch
Work your way up with the weights
Front squats and running Workout
10-8-6-4-2:
- 200 m run
- front squat 82,5kg/52,5kg (bar starts from the ground)
Workout ends with 200 m run
3 x snatch grip push press + 2 x overhead squat Strength
15 minutes:
- snatch grip push press + ohs (3+2) find heaviest set

Need a training program?

Push Jerk 3x1 Strength

Clean 4 x 3 Strength

Basic Conditioning Workout

Clean & Jerk Workout

Back squat 3 x 2 + 2 x 4 + 1 x 8 Strength

Accessory work Workout

Max weight farmer's walk Strength

15 min EMOTM: 1 x Snatch Strength

Front squats and running Workout

3 x snatch grip push press + 2 x overhead squat Strength