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

Hang clean Strength

E90s x9

4x2 hang clean
5x1 hang clean
Front squat (4s pause) Strength

Front squat (pause)

5x3
(04X0)
Back squat Strength

Back squat

5x3

(Find technical heavy)
Drop snatch Strength

Drop snatch, paino päivän kunnon mukaan. Liike nopea ja hallittu.

2 - 2 - 2
Romanian deadlift 3x10 Strength

3x10 with kettlebells or dumbbells
Thruster 3RM Strength

Strength (load)

Thruster
Build up to a heavy set of 3 thrusters in 20 minutes.
Back squats Strength

Strength (load)

Back squat
12-10-8-6-4, AHAP.

Accessory:

5 rounds of:
10 Reverse hypers
10 Heavy KBS

Rest 2 minutes between sets. Go heavy.

Then

50 weighted sit-ups. Split as needed
AMRAP15 Workout

AMRAP15

10+10 db snatch 45/25 lbs
10 box step over
10 abmat sit up
Kaksi rappia Workout

4 AMRAP
5 Push-ups
10 Wallball shots, 20/14

Rest 2 min

4 AMRAP
5 T2B
10 Box jumps

Tulos on yhteenlasketut toistot molemmilta kierroksilta.
Front squat 5x3 Strength

5 kertaa Front squat, 50 FS maksimista:

3 - 3 - 3 - 3 - 3

3s alaspäin, pienestä pysähdyksestä räjähtävästi ylöspäin. Lepää 2-3 min.

Need a training program?

Hang clean Strength

Front squat (4s pause) Strength

Back squat Strength

Drop snatch Strength

Romanian deadlift 3x10 Strength

Thruster 3RM Strength

Back squats Strength

AMRAP15 Workout

Kaksi rappia Workout

Front squat 5x3 Strength