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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FRAN // Benchmark Workout
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Perjantai 26.9.25. FN Workout
Warm Up
2 rounds
40/20/10s cardio, add speed
40 plate hops (sivuttain, ristiin eteen)
10 gtoh + halo
5+5 halos
10 pause squats
then barbell prep for cleansWeightlifting
3x2 clean pull + 2 hang power clean + 2 front squats + 2 split jerks @35-55% of 1rm
4x1 power clean + 1 hang power clean + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
rest as needed bwn setsMetcon
3x2min on / 2 min off
6-8 shuttle runs (1 rep is 5+5m)
6-8 double db hang clean&push press @RX DB's
amrap of burpee over db's (facing)
alt time full round with partner -
Snatch tech Workout
Every 1.30min x 6 (light weight/empty barbell)
2 snatch pull + 2 tall snatchHuom! Tyhjällä tangolla tai kevyillä painoilla keskittyen tekniikkaan.
Every 2min x 8
1 squat snatch + 2 high hang squat snatch @50-65% of 1RM
Huom! Kevyet painot keskittyen tekniikkaan.
Accessory 3 x 10 Sots press 3 x 4 High box jump
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Warm up Workout
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6 Kierrosta alkavalla 90 sek (kesto 45min) Workout
6 Kierrosta alkavalla 90 sek (kesto 45min)
- 50 cross over naru hyppyä, tuplanaruhyppy tai sinkku hyppy
- 20 istumaannosusua
- 10-15 Yleisliike
- 20-25 Kahvakuulaheilautus pään päälle
- LEPO
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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