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

(W7) Shoulder press, week 3 day 1 Strength

5 x 5 (74% of 1RM)
18.2.2026 Workout

MODERATE-LIGHT WEEK 8/18

WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

8-10× DEADMAN TO BARBARIAN *plate

8-10×/side WEIGHT SHIFT *plate

8-10×/side STANDING PLATE TWIST

8-10× BANB PULL APART

5×/side SCAP PUSHUP to ALT TOE TOUCH DOWNDOG

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video: Deadman To Barbarian

video: Plate Weight Shift

video: Standing Plate Twist

video: Band Pull Apart

video: Scap Puhsup To Alt Toe Touch Downdog

CLEAN HIGH PULL from BELOW KNEE + NINJA POWER CLEAN from BELOW KNEE + NINJA CLEAN from BELOW KNEE + POWER JERK + SPLIT JERK *ninja = no feet/jump, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 50%, jerk-%, rest 1,5-2min

NINJA POWER CLEAN + NINJA CLEAN + PAUSE POWER JERK + SPLIT JERK
*ninja = no feet/jump, jerks 2-3s pause in the dip position, split jerk both side 1+1
3-4× 2+2+1+2@58-62%, jerk-%, rest 1,5-2min

BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@30%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

DEFICIT SNATCH PULL *use straps
3×5@70-75%, sn-%, rest 2-3min

video:

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

5-8×/side DB ROW

8-12× DB FRENCH PRESS

8-12× BARBELL SIT UPS

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video: DB ROW

video: DB FRENCH PRESS

video: BARBELL SIT UPS

KEHONHUOLTOA!
18.2.2026 BACK SQUAT Strength

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, bs-%, rest 2-3min
Basics Workout
Raaka HSPU Strength

Nousu haastavaan kakkoseen
16.2.2026 Accessory Workout ( BasicWod ) Workout

15 minutes of :

Dual DB Seated Press, 8-12 reps.
V-Ups, 15-20 reps.
Strict Chin-Ups, 5-8 reps.

Rest as needed btw. movements.
18.2.2026 AMRAP 10 ( BasicWod ) Workout

AMRAP 10

6 One Arm Devils Press 15/10kg
12 Push-Ups
18 Air Squats
18.2.2026 Bench Press ( EasyWod ) Strength

Bench Press

8-8-8-6-6-6, building heavy ( Start ~70% )

Go every 3:00
(W7) Shoulder press, week 2 day 2 Strength

10 x 3 (60% of 1RM)
Back Squat (Wendler Week 2) Strength

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

The % are calculated from 90% of your 1RM!
3+ means AMRAP!