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

Front Squat 3x1 Strength

Front Squat 3x1
Day 12.3 Workout

5x12 Slow Back Extensions on GHD
or... 100 Back Extensions on floor
Back squat Strength

built up to heavy 3 reps
6 x every 3 min

Develop maximal lower-body strength
Build confidence under heavier loads while maintaining excellent technique
RPE 8: Heavy, but leave 1–2 reps in reserve
Brace before every rep
Stay balanced through your whole foot and drive up with speed
Increase the weight gradually
Stop when you reach a technically solid heavy triple
Day 10 Workout

Rest & Recover
C&J 10x1 Strength

Clean & Jerk 10x1
Back squat, find 8rm Strength

Tiistain treeni.

Use 20 min to find back squat 8rm.
Bulgarialainen jakokyykky 3x6+6 Strength

Bulgarialainen jakokyykky 3x6+6, rakenna mukavaan painoon
OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 10 DAY 2 Strength

Back squat
- 1x5@60%
- 1x5@65%
- 1x5@70%
- 1x5@75%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%
Snatch Wave Strength

Snatch Wave (3/3)
Every 90sec x12 (4 rounds). Snatches anyhow (power and/or Squat)

1) 3 reps
2) 2 reps
3) 1 rep

Use only one barbell. Increase and decrease the loadings. All sets with RPE 3+ to 4, this is consistency work, not max out!

Add 2,5-5% compared to last week.
Bench press Strength

4x8 @75-80%

Need a training program?

Front Squat 3x1 Strength

Day 12.3 Workout

Back squat Strength

Day 10 Workout

C&J 10x1 Strength

Back squat, find 8rm Strength

Bulgarialainen jakokyykky 3x6+6 Strength

OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 10 DAY 2 Strength

Snatch Wave Strength

Bench press Strength