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-
Front squat Strength
Every 2 min for 10 minutes (5 sets)
3 Front squat @75% of 1 rm.
Controlled squats, no "free landings". Keep upper/midbody thight and focus on perfect front rack hold. -
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Engine Strength Workout
Clean EMOM
20 Min EMOM x 1 rep
Building up from 60% increase every 2-3 perfect lifts -
Työntöä Strength
C&J 1 RM in two vawes:
1x70%, 1x75, 1x80, 1x90, 1x95, 1x100??, 1x75, 1x80, 1x90,1x95, 1x100...
record the heaviest C&J -
Shoulder Press cycle 4 week 1 Strength
Add another 2.5kg to previous total (90% +2.5+2.5+2.5kg)
Please talk to the coaches if the last cycle was tough or you missed sessions!Week 1: 65% x 5, 75% x 5 85% x 5+
Push on the last set and post reps.
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Snatch Strength
Snatch Drills, 1-2 rounds
12min EMOM:Snatch Pull + Snatch
Add loading after 4min and 8min.
4 set, 2 Snatch Pull + Snatch
4 set, 1 Snatch Pull + Snatch
4 set, SnatchSnatch Pulls don´t have to be Touch and Go. Take a good starting position before the pull.
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7 rounds for time Workout
7 rounds for time:
- 3 x deadlift (60-70% 1RM)
- 10 x kettlebell swing (32/24kg)