Just what the doctor Rx'd Workouts
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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-
17.12.2025 Workout
Do your own 5 min warm-up
Voit kokeilla edellis viikon maksimeita, mikäli jokin jäi välistä!
stick / light barbell technique & warm up drill: 4-6 reps
Round 1:
ALTERNATING FRONT RACK ELBOW ROTATIONS
BACK RACK ELBOW ROTATIONS
TALL MUSCLE CLEAN *elbows slightly back and up
FRONT SQUAT *stable and controlled, elbows upRound 2:
TALL CLEAN HIGH PULL**elbows slightly back and up
TALL POWER CLEAN *elbows slightly back and up, flat footed
FRONT SQUAT *stable and controlled, elbows upRound 3:
TALL MUSCLE SQUAT CLEAN *slow
TALL CLEAN *elbows slightly back and up, flat footed
FRONT SQUAT *stable and controlled, elbows up
SOTS PRESS
CLEAN DRILL: 2-3 × 3 reps
*harjoitteet 1.-5. tehdään ensin tangolla, jonka jälkeen
*valitse haastavin harjoite (drill) ja tee se ensin ja heti perään rinnalleveto.
*ota tarvittaessa rinnallevetoon toinen tanko.1. clean lift off *first pull - balance over the whole foot, keep the bar close, same back angle
2. clean pull from knee *second pull, below navel high - balance over the whole foot, pushing with the legs through the floor, keep the bar as close to the legs, push vertically with the legs through the whole foot to extend the body completely
3. clean high pull from power position *second pull ending and turnover begin -elbows slightly back and up, balance over the whole foot, bend the knees only with the trunk vertical, pause in dip position for 1-3s, push vertically with the legs through the whole foot to extend the body completely
4. tall muscle squat clean / tall clean *third pull, turnover - elbows slightly back and up, flat footed *confidence, aggression, precision and speed
5. front squat *catch position - stability, strength and balance
= clean
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LOAD:
*drill: ~30% .... ~100+%, jerk-% *katsotaan tarkemmin harjoitteen mukaan
*clean: 60-70%, jerk-%3-4× 3+2@ 1.-5. clean drill + clean
3-4× 3+2@ 1.-5. clean drill + clean
video: front rack elbow rotations
video: back rack elbow rotations
video: sots press
video: clean lift off
Set the clean starting position tightly and 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. Stop when the bar reaches the knees and return to the floor. There is no pause in the top position.video: clean pull from knee
brace the trunk forcefully, and lower the bar under control to the chosen hang position, ensuring proper position and even balance over the whole foot. Initiate the lift by pushing with the legs through the floor, maintaining even balance over the whole foot and actively keep the bar as close to the legs as possible.video: clean high pull from power position
eka video: ..power position -lähtö asento ja toka video: ..high pull - vedon korkeus
Standing tall in your clean pulling stance with even balance over the whole foot, bend the knees only with the trunk vertical just as you would for a jerk dip, keeping the bar hanging in long arms and against the body. Pause in this dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely and accelerate the bar maximally just as you would at the top of a clean pull. Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away.video: tall muscle (squat) clean - videolla ei allemenoa - tee etukyykky heti käännön perään
video: tall clean
Stand tall with your feet in your pulling stance and the bar hanging at arms’ length in your clean grip. Brace your trunk and ensure even balance over the whole foot. The tall clean can be done starting on the balls of the feet, but I prefer flat-footed because it requires more aggressive foot movement and allows a better feeling of proper balance. Initiate the motion by simultaneously lifting your feet and pulling your elbows up and out to accelerate down into a squat. Squeeze the shoulder blades together as you bring the elbows around to bring the bar into your shoulders. Secure the bar as quickly and smoothly in the rack position as possible as you continue fluidly into the bottom of the squat and recover immediately as you would in a clean. This motion needs to be aggressive, forceful and without hesitation. The goal is to elevate the bar as little as possible while you pull yourself down under it.
KEHONHUOLTOA!
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Weightlifting Workout
Part A).
Skill Primer
Pause Muscle Clean & Press from Split (5-8 sets x 2+3 / 0:03 pause below knees)Part B).
Pause Clean & Split Jerk
(8 sets x 1+1 / 75%+ / 0:03 pause below knees) -
Strength + Skill Workout
Handstand walk
Running clock:
0:00: 3x 1 Wall walk + 10-15 sec wall facing HS hold
3:00: 6-10x Handstand kick ups + hold 5-10 sec
6:00: 5x wall walk + 10-20 reps weight shifting or sh taps in wall facing pos.
9:00: best effort HSW / or 20-30 sh taps in push up plank plank or practice sh taps ( back to wall) -
15.12.2025 Workout
Do your own 5 min warm-up
Voit kokeilla edellis viikon maksimeita, mikäli jokin jäi välistä!
stick / light barbell technique & warm up drill: 4-6 reps
Round 1:
SNATCH SHOULDER PRESS
TALL MUSCLE SNATCH *elbows up
OHS *stable and controlledRound 2:
TALL SNATCH HIGH PULL**elbows up
TALL POWER SNATCH *elbows up, flat footed
OHS *stable and controlledRound 3:
TALL MUSCLE SQUAT SNATCH *slow
TALL SNATCH *elbows up, flat footed
OHS *stable and controlled
PRESS IN SNATCH
SNATCH DRILL: 2-3 × 3 reps
*harjoitteet 1.-5. tehdään ensin tangolla, jonka jälkeen
*valitse haastavin harjoite (drill) ja tee se ensin ja heti perään tempaus.
*ota tarvittaessa tempaukseen toinen tanko.1. snatch lift off *first pull - balance over the whole foot, keep the bar close, same back angle
2. snatch pull from knee *second pull, navel high - balance over the whole foot, pushing with the legs through the floor, keep the bar as close to the legs, push vertically with the legs through the whole foot to extend the body completely
3. snatch high pull from power position *second pull ending and turnover begin -elbows up, balance over the whole foot, bend the knees only with the trunk vertical, pause in dip position for 1-3s, push vertically with the legs through the whole foot to extend the body completely
4. tall muscle squat snatch / tall snatch *third pull, turnover - elbows up, flat footed *confidence, aggression, precision and speed
5. ohs *catch position - stability, strength and balance
= snatch
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LOAD:
*drill: ~30% .... ~100+%, sn-% *katsotaan tarkemmin harjoitteen mukaan
*snatch: 60-70%, sn-%3-4× 3+2@ 1.-5. drill + snatch
3-4× 3+2@ 1.-5. drill + snatch
video: press in snatch
video: snatch lift off - set the snatch starting position tightly and 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. Stop when the bar reaches the knees and return to the floor. There is no pause in the top position.
video: snatch pull from knee 0:25 Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch.
video: snatch high pull from power position -
eka video: ..power position -lähtö asento ja toka video: ..high pull - vedon korkeus balance over the whole foot, bend the knees only with the trunk vertical just as you would for a jerk dip, keeping the bar hanging in long arms and against the body. Pause in this dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely and accelerate the bar maximally just as you would at the top of a snatch pull. Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch.video: tall muscle snatch - videolla ei allemenoa - tee valakyykky heti käännön perään
video: tall snatch Aim to lock out at the same time you feel and hear your feet reconnect with the platform in your squat stance. This motion needs to be aggressive, forceful and without hesitation. The goal is to elevate the bar as little as possible while you pull yourself down under it. Sit in the bottom forcefully maintaining a secure overhead position and ensure balance and stability before standing.
KEHONHUOLTOA!
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15.12.25 Strength
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TECHNICALLY STRONG Workout
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STAMINA Workout
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MUSCLE RATAPIHA Workout
Tessa Borodulin
Takakyykky 4x3 77,5-80%
Pystypunnerrus 4x3 77,5-80%EMOM 12:
1: 12 Lantionnosto lattialla KB/DB lisäpainona
2: 12 Heavy goblet squats
3: Max reps boksidippi
4: rest -
14.12.25 Perfo Workout