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-
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3-position snatch Strength
Weightlifting – Snatch
Build up to a heavy set of 3-postition snatch
*3-position snatch: Hi-hang snatch + hang snatch + snatch
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Penaa <3 Stopparilla Strength
5 sets of:
Bench Press x 3 reps @ 21X0 HUOM! Stoppi rinnassa!
Rest 20 seconds
Ring Rows x 5
Rest 20 seconds
Lankku 60 s.
Rest 3 min
80+ % of 1RM
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Conditioning 26-07-2019 Workout
For 12-15mins;
40m Overhead KB Carry (right)
40m Overhead KB Carry (left)
15 DB Rollback Triceps Extensions (moderate-heavy)
15 Banded Triceps Pushdowns (heavy band)- Rest as needed and done for quality
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Strength 25-07-2019 Workout
1) Sumo Deadlift against a band: 6 x 3 @ 60%, every 60s.
- reset on each rep
- Based off of 1RM Sumo Deadlift2) Seated Dynamic Box Jumps: 8 x 3, every 60s.
- Option: wear a weighted vest -
EMOM x7 Workout
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerks
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks@ 53% of Clean & jerk 1RM
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"BFF" Workout
Teams of 2, AMRAP 25:
3-6-9-12-15....
Calorie Row
Kettlebell Swings (24/16)kg
Wallballs (9/6)kgPartners Switch After Full Rounds
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Power Clean Complex Workout
Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean