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

Bodaukset Workout

3x 6-8

Kp-penkki
Vipunosto sivuille
Chin ups (and Shoulder presses) Strength

E2MOM x8, alt. between a & b (4/6):
a) chin up
b) shoulder press
- reps 4-2-3-2 / RIR 1-2
- Flow: molempia liikkeitä 4 kierrosta

Merkkaa tähän chin uppien tulos.
HS PRACTICE + GYMNASTICS HOLDS Workout

Hs hold practice
.
.
Gymnastics holds

5rounds:

20s ON / 40s off
1) chin over bar
2) hs hold
3) superman hold
4) hollow hold
HANG SNATCH Strength

6-8sets:

1 hang snatch 75-85%
Intervals Workout

Intervals
10 x 1:30 On 1:00 Off

a) Machine Cals

b) 10 Push Up / 5-10 HSPU
10 KBS
Max Box Jump Over

You can push the pace a bit more in this one
compared to usual EMOM workouts
Bodaukset Workout

3x 6-8

Käsipainopenkki
Op-ulkokierto
WOD Workout

Aikaa vastaan 3x

2x
5 Raakariveä 50/40kg
4 T2B tai 8 Istumaannousua
20 Tuplaa/ 40 Sinkkua

3min lepo

Tulos= hitain kierros
WOD Workout

Every 5 mins for 20 mins do:
20 Box Jumps, 50cm
15 Deadlifts, 60/43 kg
10 Single Dumbbell Box Step Overs, 22.5/15 kg, 50cm
Strength Workout

1+1/4 Front Squats
3RM. Rest 2:00
- Build up in 5-6 sets.
- Option: Work up to a moderate set of 5.
WOD Workout

Every 2 mins for 10 mins do:
5 Power Snatches, 43/30 kg
7 Box Jumps, 60/50cm
9 Hand Release Push-ups

Score: slowest split
Goal: to finish btw 60-90sec each set, unbroken snatches ( touch n go)

Need a training program?

Bodaukset Workout

Chin ups (and Shoulder presses) Strength

HS PRACTICE + GYMNASTICS HOLDS Workout

HANG SNATCH Strength

Intervals Workout

Bodaukset Workout

WOD Workout

WOD Workout

Strength Workout

WOD Workout