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

Optional accessory Workout

Optional Accessory
CONDITIONING

10min EMOM:

5-10 Medball Clean +
5-10 Up and Down

RPE 3

These are on the same minute. Pick a rep scheme that will fit RPE 3 (heavy breathing but you can keep up a conversation)
Matalan kynnyksen aloituskurssi treeni 1 Workout

For time:

200 m row

12-9-7

*air squat
*ring row
*push up

200 m row
Deload week snatch complex Strength

Snatch complex

Every 90 sec x 6 sets

Snatch pull
Power snatch
Squat snatch
Snatch balance
OHS

Kuorma KORKEINTAAN 50% 1RM tempauksesta!!! Tekniikkatreeninä. Koko kompleksi läpi aina unbrokenina ja ei tangon tiputuksia vaan TNG.
Front squat Strength

Front squat 1 RM
16.5. Torstai Strength

Bs 6x4 55-60%
Explosive
Back squat (week 7) Strength

4 @75%
2 @82%
4 @75%
2 @87%
4 @75%
2 @92%

Rest 2min btw sets
"Extra" Workout

2-3 rds:
8+8 One arm Turkish Sit up
8+8 Side plank + twist
WOD Workout

For time
21-18-15-12-9-6-3
Cal row
Dumbell snatch 22,5/15kg
Timecap: 15 mins
11.5. Lauantai Workout

Wod
Every beginning 90s x 6
5 ub tng power snatch
5-8 bar over burpee
Morning Intervals Workout

8x 2 min ON/ 2 min OFF

A) Max Cal. SkiErg
B) Max Cal. Row
C) Max Cal. Assault Bike
D) Max reps Devils press into Box step Overs

Need a training program?

Optional accessory Workout

Matalan kynnyksen aloituskurssi treeni 1 Workout

Deload week snatch complex Strength

Front squat Strength

16.5. Torstai Strength

Back squat (week 7) Strength

"Extra" Workout

WOD Workout

11.5. Lauantai Workout

Morning Intervals Workout