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

1RM Deadlift Strength

Find your 1RM Deadlift
Skill work Workout

Handstand walking technique
15 minutes working various progressions
Wall support hold
Hand release
Partner assisted
HSW
NBT Clean &Jerk Strength

Every 2,5min 5 rounds

1 Clean & Jerk 80% ->
"Holleyman" Workout

30 rounds for time

5 Wall ball 20/14 lb
3 Handstand push up
1 Power clean 100/70kg

Scaled

5 Wall ball
3 Pike push up/push up
1 Power clean (75% of 1rm clean)

TC 35 min
Front squat 3x5 Strength

Front squat 3x5
Snatch balance doubles Strength
In 15 minutes:
- Snatch balance doubles
Push jerk 5x3 Strength

5 sets of 3 reps
Pause Overhead Squat 2RM TM Strength

Find daily 2 rep Technical Max with 3 sec PAUSE

POOR technique includes:
-Knees caving in
-Loosing core stability
-Not reaching full ROM
-Arms bending
-Loosing full foot contact with the floor
-FAILING!
Liikkuvuus/kehonhallinta/kehonhuolto Workout

mobility
Front lever Workout
Progressions:
- Tuck front lever
- Flat tuck
- Straddle
- Half lay
- Full
Use 5x15s table:
- 3 x 3 s
- 5 x 3 s
- 3 x 6 s
- 4 x 6 s
- 4 x 10 s
- 5 x 10 s
- 4 x 12 s
- 4 x 15 s
- 5 x 15 s
And after that 5x30s:
- 3 x 5 s
- 5 x 5 s
- 3 x 10 s
- 4 x 10 s
- 4 x 15 s
- 5 x 15 s
- 4 x 25 s
- 4 x 30 s
- 5 x 30 s

Need a training program?

1RM Deadlift Strength

Skill work Workout

NBT Clean &Jerk Strength

"Holleyman" Workout

Front squat 3x5 Strength

Snatch balance doubles Strength

Push jerk 5x3 Strength

Pause Overhead Squat 2RM TM Strength

Liikkuvuus/kehonhallinta/kehonhuolto Workout

Front lever Workout