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-
12.2.2025 SNATCH + SNATCH from BELOW KNEE Strength
*use straps
2× 1+2@barbell, 1+2@up to 80-85%, sn-%, rest btw sets 2min
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Treeni 3 Workout
Warm Up
Band Pulls + Banded Hip Activation
then 2 sets with barbell of each
burgener snatch wu + clean wu and stoh wuWeightlifting
6-8 sets of :
3 position hang snatch (hip, mid thigh, below knee)@40-70% of 1rm snatch
rest 1-2 min bwn sets
6-8 sets of :
power clean + push press + squat clean + split jerk @40-70% of 1rm clean&jerk
rest 1-2 min bwn sets
if going for 8 sets, do last 3 sets at 70%Metcon
Tabata of burpees @80% effort (target 6-8 reps per 20sec round)Accessory Work
3 sets
5 sharp box jumps
5-10 strict chin ups
15 fast v-ups/tuck ups
rest 2 min bwn sets -
For quality Workout
30min for Quality:
a) machine
b) 20-40m double kb carry (anyhow)
20-40s wall supported / feet on box HS hold (also freestanding ok)
10+10 s.l. touch down (first 10 reps L, then 10 reps, R
- build up the height round by round
20-40s L-sit holdRPE 6 / zone 2 (60-70% HRmax)
Treenin flow: Tehdään pareittain, a ajaa konetta sillä välin kun b tekee kierroksen kaikkia liikkeitä, sitten paikkojen vaihto.
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160225 SPORT Workout
A) On the minute for 12min
1. 5-4-3-2 thruster from the floor (work up to heavy set)
2. Set of strict toes to bar
3. RestB) 2 rounds
AMRAP 2min:
15/12 cal row
10 double DB truster 2x22,5/15
Max reps pull-upRest 2min
AMRAP 2min:
15/12 cal row
10 double DB hang clean & jerk
Max reps toes to barRest 2min
AMRAP 2min:
15/12 cal row
5 double DB devil's press
Max reps double underRest 2min
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For time Workout
30 Russian KB swings (16/24 kg)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swingsScaled WOD
For time:
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings -
AMRAP 15 Workout
20-cal row
15 double-DB push presses (15/22.5 kg)
10 toes-to-barsScaled WOD
AMRAP 15:
10-cal row
15 double-DB push presses
10 hanging knee raises -
For time, partner workout Workout
Partner Workout, Time Cap 25min
For Time:
25cal Machine Syncro
IGYG 100 Box Step Up w/FitnessBag
25cal Machine Syncro
IGYG 400 Rope Jump
25cal Machine Syncro
IGYG 100 Wallball