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-
5 round for time: Workout
3 Snatches (75% of 1RM snatch)
5 Overhead squats
12 KB swings (2/1,5 pood) -
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Dynamic Hang Power Snatch Workout
5x2
Concentrate on exploding from above the knees and fast head movement.
@ max 60% of 1 RM -
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"Pitkäperjantai" Workout
2 kierrosta aikaa vastaan:
- 20 leuanveto
- 50 maastaveto (N 30kg / M 42,5kg)
- 30 etunojapunnerrus
- 40 raaka rinnalleveto riipusta (N 30kg / M 42,5kg)
- 40 istumaannousu
- 30 raaka tempaus (N 30kg / M 42,5kg)
- 50 ilmakyykky
- 20 thruster (N 30kg / M 42,5kg)
3min tauko kierrosten välissä.
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Bench press Strength
Week 2 - 3 x every 4 min
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
Goal & Intensity
-Build maximal pressing strength through progressive loading (70–90%).
-Improve bar speed and nervous system efficiency.
-Heavy triples with increasing intensity.
-The final set should an AMRAP and challenge you without technical breakdown.
RPE 8–9, leaving about one rep in reserve.
-Earlier sets should feel controlled and strong.
Coach’s Tip:
Stay tight through your upper back and drive your feet into the floor.
Stop the set if bar speed drops significantly.