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

HSPU (Progression Day 4.) Workout

Check the chart at the whiteboard for the reps!
6 x 4min AMRAPS: Workout

AMRAPS 1,3 and 5:
10 x KB Swings
10 x Burpee Box Jumps

AMRAPS 2,4 and 6:
25 Double Unders
10 Thrusters

Rest 1 min between AMRAPS
Käsipainokompleksi Workout

Käsipainokompleksi
3 x 10 romanialainen maastaveto + 7 rinnalleveto riipusta + 5 vauhtipunnerrus
Pull-ups, push-ups and power clean Workout
12min amrap:
- 9 pull up
- 15 push up
- 21 power clean 42,5/30kg
Open Gym Workout

Reload
MU and Snatch Workout

Six rounds for time of:
3 Muscle-ups
5 Snatches (65 % of 1RM Snatch)
Snatch Strength

Tee 2 aaltoa. Jos tekniikka hajoaa, aloita uusi aalto alusta. Nosta painoa pieniä määriä kerralla. Ole kriittinen tekniikkaasi kohtaan. Jos kerkeät, voit tehdä useamman aallon.
12 min EMOM Tempaus Workout

12 min EMOM: snatch

1-4 min 3 x snatch 70 % 1 RM
5-8 min 2 x snatch 75-80 % 1 RM
9-12 min 1 x snatch 85-95 % 1 RM
Thrusters and pull-ups Workout

3 rounds

In 2 minutes perform:
8 x Squat clean Thrusters (60% of 1 RM thruster)
then as many Pull-ups as possible in the remaining time

rest 1 minute

Record the max weight used.
Shoulder Press Strength

Week 3 shoulder Press
75% x 5, 85% x 3, 95% x 1+
Above is again based off 90% of 1RM +2.5kg

Need a training program?

HSPU (Progression Day 4.) Workout

6 x 4min AMRAPS: Workout

Käsipainokompleksi Workout

Pull-ups, push-ups and power clean Workout

Open Gym Workout

MU and Snatch Workout

Snatch Strength

12 min EMOM Tempaus Workout

Thrusters and pull-ups Workout

Shoulder Press Strength