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-
Basic endurance Workout
AMRAP 10: ergo
- every 2 minutes 10 burpeesRest 1min
AMRAP 10: strict cindy
5 strict pull up/ chin up
10 push up
15 air squatsRest 1min
AMRAP 10
15 KB swing
10 seated leg lifts over KB
15 KB sumodeadlift high pull
20 KB russian twist -
Voimanosto: ma 10.2.2025 penkki Strength
Penkki 3x8x70%
Kapea penkki Max5
-3-5 noususarjaaTakaolkapääsoutu x20
Ojentajat maaten käsipainoilla x10-15
Vipunostot sivuille x20
Hauiskääntö tangolla x20
-kierros yhteen putkeen
-3 kierrosta -
11.2.2025 Handstand Walk Workout
Handstand walk 8-10 Sets, Go every 1:00-1:30
1-2 Handstand walks,7.62m segments
Rest remainder of the time
Intent. Focus on speed (move as fast as possible) on each walk
Tips (for faster HSW). 1) Turn your hands out as you walk, 2) Open up your shoulders (to be taller and fall forward faster. Think of this like leaning forward when running), 3) Bend the knees slightly (but this will lead to a worse back position, so it’s a compromise)
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11.2.2025 Push Press Strength
Push press
4 x 3 @ 80+%, rest 2:30-3:00 b/t sets
– Do your 1st set @ around 80%1RM, then build up across the sets if you can
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3.2.2025 Clean + Jerk Workout
Clean
3-Position clean (Above the knee, below the knee, Floor) + Jerk
5 to 7 x 1+1 +1+1 @ 65+%, Go every 1:30-2:00
– Start counting your sets @ 65%1RM clean and jerk and then build up if moving well. Once you have completed 5 to 7 sets of the complex, shift to just 1 regular Clean and jerk for 3 to 5 sets as you continue to work up.
– This is an unbroken set of full clean (hang clean (above the knee)+ hang clean (below the knee) +from the floor), do not drop the bar between the lifts in the set.
– This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.