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-
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Warm up Workout
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Kolme Kovaa K:ta Workout
E90s x15:
a) 2-5 rope climb / 3-6 rope assisted pull up / 60s ankle lock training / 4-8 lying to standing
b) 8-14 s.a. kb hang power clean (24/16, 1 rep = 1 arm)
8-14 kbs
c) 45-75s easy-moderate machineTyöaika max. 75s / intervalli. RPE 7-8, ylläpidettävä tahti läpi treenin.
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SERVICE CUP 4 // Benchmark Workout
RX
AMRAP 10:
5 hang clean and jerks (36/52 kg)
10 back squats
15 toes-to-barsThen,
On a 5:00 clock:
Find a 1-rep-max cleanINTERMEDIATE
AMRAP 10:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raisesThen,
On a 5:00 clock:
Find a 1-rep-max cleanBEGINNER
AMRAP 10:
5 hang clean and jerks (15/20 kg)
10 air squats
15 sit-upsThen,
On a 5:00 clock:
Find a 1-rep-max clean -
Core w/ holds Workout
30s on / 15s off x9:
a) sandbag / double kb front rack hold
b) side plank, left
c) side plank, right -
17.9.2025 BACK SQUAT Strength
5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, rest btw sets 2-3min
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Tiimivoimailua Workout
AMRAP30 in teams of 3, YGIG, divide anyhow:
30 strict pull up / toe-assisted pull up
60 double db bench press
120m sandbag bearhug carry (10m+10m pätkissä) - GO HEAVY!RPE 7-8 - for quality
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