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

Kyykkyä ja soutua Workout

5 x E3MOM

15-20 double kb front rack squat (pick weight)
20-15 cal row
Tankoralli Workout
4 - 5 rounds
8 - 10 power clean and jerk 60/40kg
200m run
- rest 1 min between rounds
Clean&Jerk Complex 2 Strength

Clean & jerk
5 x (1+1)

-rest as needed between sets
-no fails!
WB EMOM Workout

EMOM 8 min
10 x WB
10.1.2021 Strength

Back Squat

5 x 4

85% @ 4RM

Sendoff 2:45
Engine Strength Strength

4x10 Good Morning ( moderate load)

Good form! Target hamstrings and keep back tight.
Conditioning Workout

4 RFT:

20 Power snatch @35/25kg
50 DU

Time cap 12min
Squat clean Strength

Squat clean wave E90S

4-3-2
4-3-2
4-3-2

(tng or D&Go)
Push Press Training Workout

Before the Push Press : Overhead Mobility for 10 minutes
Front rack and Top of Pressing position

Strenght
Light and moderate weights for Push Press 3-4 sets of 5-7 reps
rest about 1.5-2 min bwn
Clean and Jerk Strength

3 rounds of Clean&Jerk
3 reps @ 60-65%
2 reps @ 70-75%
1 rep @80-85%
Hit singles every 8-12 sec, change weights and take breath. Then next lifts.
rest 2-3 min bwn rounds

Need a training program?

Kyykkyä ja soutua Workout

Tankoralli Workout

Clean&Jerk Complex 2 Strength

WB EMOM Workout

10.1.2021 Strength

Engine Strength Strength

Conditioning Workout

Squat clean Strength

Push Press Training Workout

Clean and Jerk Strength