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

"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
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
1RM Deadlift Strength

Find your 1RM Deadlift
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
Front squat 3x5 Strength

Front squat 3x5
NBT Clean &Jerk Strength

Every 2,5min 5 rounds

1 Clean & Jerk 80% ->
Takakyykky 3,3,3,3,3 Strength

Takakyykky 3,3,3,3,3
kaikki toistot pitää onnistua!

nousevilla painoilla, tauot 2 min.

Need a training program?

"Holleyman" Workout

Snatch balance doubles Strength

Push jerk 5x3 Strength

Pause Overhead Squat 2RM TM Strength

Liikkuvuus/kehonhallinta/kehonhuolto Workout

1RM Deadlift Strength

Front lever Workout

Front squat 3x5 Strength

NBT Clean &Jerk Strength

Takakyykky 3,3,3,3,3 Strength