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

Jalat Workout

3x 8

Polven koukistus soutulaitteella tai renkaissa
Polven ojennus (reverse nhc)
Yhden jalan lantionnosto (selkä korotettuna)

*Bodauspainot
Speed strenght Strength

4 x e3m:
5-4-3-3 box back squat @ RIR 1
3-5 DDB vertical jump @ explosive
3 bodyweight vetical jump @ max effort

-> bodyweight vertical jump jatkuvana liikkeenä
Snatch 4x5x50% Strength

Snatch 4x5x50%
OPTIONAL Workout

2-3sets:
10+10 kb side bend
+ max hollow hold
Day 18 Workout

No workout
HS & GYMNASTICS HOLDS Workout

Hs hold practice for 15min
.
.
Gymnastics holds
5rounds:
20s ON / 40s off
1) hs hold
2) chin over bar
3) ring support
4) hollow hold
4.12.2024 CLEAN + SPLIT JERK Strength

2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, jerk-%, rest btw sets 2min
Snatch Workout

E1.30M x 8

1 snatch pull + 1 squat snatch + 1 ohs @70-85%

Tee sarjat nousevalla painolla. Voit tehdä aina kaksi sarjaa samalla painolla ja sen jälkeen korottaa.
Amrapin jälkeinen 1RM PC Strength

Amrapin jälkeinen;

7min Time To Find
1RM Power Clean
Amrap 10 + 1RM PC Workout

10min Amrap

3 Power Clean 35/50kg
5 Burpee Over Barbell
50 Rope Jump

Directly Into…

7min Time To Find
1RM Power Clean

Need a training program?

Jalat Workout

Speed strenght Strength

Snatch 4x5x50% Strength

OPTIONAL Workout

Day 18 Workout

HS & GYMNASTICS HOLDS Workout

4.12.2024 CLEAN + SPLIT JERK Strength

Snatch Workout

Amrapin jälkeinen 1RM PC Strength

Amrap 10 + 1RM PC Workout