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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7.11.2025 Workout
MODERATE-LIGHT WEEK 5/10
WARM UP n. 15-20min
5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT
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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG--
video: FFE SPLIT SQUAT *FFE = Front Foot Elevated
video: PLATE OH SIT UP
video: ALT COSSACK SQUAT *ALT = Alternating
video: ALT SIDE SQUAT
snatch, Clean & jerk training : you can make your own barbell technique
MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
3×1× 2+2+2+2@barbell, rest btw sets 2minTALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
3×2@light weight, rest btw sets 2min--
SNATCH
1-2×3@barbell, 1@up to 65%, 1@72%, 1@72%, sn-%, rest btw sets 2min
MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
3×1× 2+2+2+[2+2]@barbell, rest btw sets 2minTALL CLEAN + PUSH JERK in SPLIT *tall=seiso suorana, lähtöasento tasajalalta
3× 2+[2+2]@light weight, rest btw sets 2min--
CLEAN + SPLIT JERK *split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1+1@up to 60%, 1+1@70%, 1+1@70%, jerk-%, rest btw sets 2min
BACK SQUAT
5@barbell, 1@up to 75%, 3×1@80%, bs-%, rest btw sets 2-3min
DEFICIT CLEAN PULL
3×3@70-75%, jerk-%, rest btw sets 2minSet the clean starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.
Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.
Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. Here we want to focus on vertical power and balance.
video: TALL SNATCH
video: TALL CLEAN
video: PUSH JERK in SPLIT
video: DEFICIT CLEAN PULL / Clean Pull on Riser
ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!Increase weight of each week, if you can!
2-3 rounds
10× +10×/side LU RAISES + SHOULDER EXTERNAL ROTATION
10× +10× DB GOBLET CURTSY SQUAT + BAND PRONE HAMSTRING CURL
10×/side BARBELL SIDE BEND *weight
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video: LU RAISES
video: SHOULDER EXTERNAL ROTATION
video: DB GOBLET CURTSY SQUAT
video: BAND PRONE HAMSTRING CURL
video: BARBELL SIDE BEND
KEHONHUOLTOA!
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Morning Intervals Workout
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5.11.2025 BENCH PRESS Strength
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3.11.2025 BULGARIAN SPLIT SQUAT Strength
BULGARIAN SPLIT SQUAT + BENT OVER ROW
5× 3 reps/leg +3@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään -
Painonnosto - Maanantai Workout
LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5Raakatempaus polvelta + Snatch balance,
2 x 4+4Tempaus + Polven alta tempaus,
3 x (2+2)Nosta painoa lämpöjen edetessä.
TEMPAUS
Tempaus + Polven alta tempaus,
4 x (1+1) @ 75-80%
4 x (1+1) @ 80-85%
Nosta 2:00 minuutin välein.TAKAKYYKKY
4 x 3 @ 83%
Nosta 2:00 min välein
BONUS
Apuliikkeet,
3-4 Kierrosta:
6/6 1-Käden pystypunnerrusta
6/6 1-Jalan romanialainen maastaveto
6/6 1-Käden kulmasoutu
13 Deadmarch pyöreällä selällä, kahdella käsipainolla.:30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.
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Wormstorm Workout
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