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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La 24.1.2026 penkki2 Strength
Vipunostot taakse 5x15
Pystypunnerrus 3x8x60%
Leuanveto TAI Ylätalja 5x8-15
-vastaoteEtunojapunnerrus 3 x Amrap
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9.5.2025 POWER CLEAN + PUSH PRESS + POWER JERK + SPLIT JERK Strength
POWER CLEAN + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2× 1+2+2+2@barbell, 1+2+2+2@up to 58-63%, jerk-%, rest btw sets 2min -
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9.5.2025 Workout
LIGHT-HEAVY WEEK 4/13
WARM UP n. 15min no shoes
TEE OMAT TAI
1-2 rounds
10× + 10×/side + 10×/side + 10×/side
STANDING BAND PULL APART +
STANDING BAND FRONT RAISE +
STANDING BAND LATERAL RAISE +
QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP + HALF ROLL TO COMBAT STANCE10×/side + 10×
1-ARM BENCH PRESS IN HOLLOW + GLUTE-HAM BRIDGE WALKOUT15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
kuvat liikkeistä
video: HALF ROLL TO COMBAT STANCE 1:03
video: 1-ARM BENCH PRESS IN HOLLOW
video: GLUTE-HAM BRIDGE WALKOUT
MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
*jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös
2×2× 1+1+1+1+1+1@barbell, rest btw sets 2minSNATCH
2×3@barbell, 3-4×3@63-68%, sn-%, rest btw sets 2min
MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + MUSCLE CLEAN IN CLEAN + PUSH JERK
*jää tall:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä ja nouse viimeisen jälkeen fs ylös *push jerk - niijaus alle
2×2× 1+1+1+1+2@barbell, rest btw sets 2minPOWER CLEAN + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2× 1+2+2+2@barbell, 1+2+2+2@up to 58-63%, jerk-%, rest btw sets 2min
SNATCH DEADLIFT *you can use straps
3×3@75% of last week's 1RM, rest btw sets 3-4min
video: PRESS IN SNATCH
ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!esim. tee ensin kaikki db bench press -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.
SET 1: 12 reps, rest 45sec, SET 2: 10 reps, rest 60sec
12× + 10× DB BENCH PRESS
12× + 10× LAT PULLDOWN *wide grip
6+6× + 5+5× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion
12× + 10× DB ZOTTMAN CURL
12× + 10× DB SKULL CRUSHERS
3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 rest 45 seconds, SET 2 rest 60 seconds
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video: DB BENCH PRESS 1:24
video: LAT PULLDOWN wide grip 0:28
video: DB ZOTTMAN CURL 0:46
video: DB SKULL CRUSHERS 0:45
KEHONHUOLTOA!
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21.1.2026 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
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21.1.2026 Workout
LIGHT-MODERATE WEEK 4/18
WARM UP 10-15min
Do your own 5 min warm-up
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5min TABATA 2 rounds, work on 30s : no shoes
1: PLATE RDL to ALT. OH FORWARD LUNGE rdl jälkeen heti vuoronperään oh askelkyykky eteen
2: HIP MOBILITY: FIGURE FOUR COUNTER with REACH left side
3: PLATE KNEELING ROTATION to FORWARD PRESS polvillaan kierto ja eteen punnerrus, kierto (toinen suunta) eteen punnerrus
4: HIP MOBILITY: FIGURE FOUR COUNTER with REACH right side
5: PLATE TURTLE SQUAT kuorma ei lepää harteilla--
video: hip mob: Figure Four Counter with Reach
video: turtle squat - kuorma ei lepää harteilla
https://www.instagram.com/reel/CtUg0D7p6dX/?utm_source=ig_web_copy_link
CLEAN HIGH PULL from MID-THIGH + NINJA POWER CLEAN from MID-THIGH + NINJA CLEAN from MID-THIGH + POWER JERK + TALL SPLIT JERK *ninja = no feet/jump, tall = flat footed, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 35%, jerk-%, rest 1,5-2minBLOCK NINJA POWER CLEAN from BELOW KNEE + NINJA CLEAN from BELOW KNEE + PAUSE POWER JERK + SPLIT JERK
*ninja = no feet/jump, the height of the bar is 5cm below knee, jerks 2-3s pause in the dip position, split jerk both side 1+1
3-4× 1+3+1+2@55%, 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 2minBACK 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
SNATCH PULL + SNATCH PULL from BELOW KNEE to MID-THIGH + SNATCH PULL from BELOW KNEE *use straps
3× 1+3+1@70%, sn-%, rest 2-3min
VARKAUS PM-KISAAJAT:
POWER SNATCH + SNATCH
2×2× 2+2@barbell, 1+1@50%, 1+1@60%, 3×1× 1+1@70%, rest 2minPOWER CLEAN + POWER JERK
2×2× 1+1@barbell, 1+1@50%, 1+1@60%, 3×1× 1+1@70%, rest 2minFRONT SQUAT
3×3@80%, rest 3min+SELKÄÄ, VATSAA
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
15×/side BANDED PALLOF PRESS with ROTATION
15-20× DUAL SEATED ARNOLD PRESS
15-20× AB ROLL OUT
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video: BANDED PALLOF PRESS with ROTATION
video: DUAL SEATED ARNOLD PRESS
video: AB ROLL OUT
KEHONHUOLTOA!
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