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-
10.7.2026 Workout
MODERATE WEEK 2/4
Do your own 10 min warm-up
TALL POWER SNATCH + TALL SNATCH + DROP SNATCH *flat feet
2×2× 1+1+1@barbell, rest 2minSNATCH + SNATCH from KNEE + DIP SNATCH *use straps
1×2× 1+1+2@barbell, 6× 1+1+2@55-58-61-58-61-64%, sn-%, rest 2min
TALL POWER CLEAN + TALL CLEAN flat feet
2×2× 2+2@barbell, rest 2minCLEAN + CLEAN from KNEE + DIP CLEAN
1×2× 1+1+2@barbell,
6× 1+1+2@55-58-61-58-61-64%, jerk-%, rest 2min
SHOULDER PRESS + TALL POWER JERK + SHOULDER PRESS BTN + TALL POWER JERK BTN *BTN=Behind The Neck, tall=flat feet
2×2× 2+2+2+2@barbell, rest 2minPUSH PRESS + SPLIT JERK + PUSH PRESS BTN + SPLIT JERK BTN *rack/block, split both side 1+1
1×2× 1+2+1+2@barbell,
6× 1+2+1+2@55-58-61-58-61-64%, jerk-%, rest 2min
video: Dip Snatch
video: Dip Clean
video: Tall power Jerk
video: Push Press Behind the Neck
video: Split Jerk Behind the Neck
4min CORE TABATA 0:25 work, 0:05 rest, 2 rounds
1. CRUNCH
2. SIDE CRUNCH
3. SUPERMAN ROW
4. SIDE CRUNCH--
video: Crunch
https://www.instagram.com/reel/DOD35A3j8uk/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==video: Side Crunch
video: Superman Row
EXTRA ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.Increase weight of each week, if you can!
2-3 rounds
10× Triceps PUSH UP
10×/side DB CHINESE ROW *heavy load--
video: Triceps Push Up
video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/ -
Sammakko🐸 Workout
300 valitsemaasi kehonpainolla tehtävää liikettä+
6x laiturilta toiselle uinti missä kohtaa treeniä haluat.Valitse: askelkyykky, kyykky, burbee, istumaannousu
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Conditioning Workout
Every 8 mins x 4 sets
20 KB dead snatch alt. @24/16kg
40 double under
20 KB goblet squat
40 box jump over 60/50cm
20 push up (sc: incline )
40 m KB overhead carry (20m/arm)
Remaining time is rest!Same KB weight for each movement!
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Olympic lifting beginners Workout
2+2+2 Snatch lift off+snatch+ohs
2+2+2 Tall clean+fs+push press
2 jerk w/ 2 pauses -
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Hyrox Juoksutreenit Parolannummella Workout
Lämmittely: 2x400m
Harjoitteet
3x30m Sprint 90 sek palautus
Pyramid
1-2-3-4-3-2-1 min 80-90% teho
Palautus 1:1 -
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Saturday Madness Workout
Partner workout
For total rounds and reps:
AMRAP in 15 mins of:
10/7 Row Calories Partner A - 40 Double Unders Partner B ( next round switch)
10 Synchronized Toes-to-bars
10 Synchronized American Kettlebell Swings, 24/16 kg
-- then --
Rest 4 mins
-- then --
AMRAP in 15 mins of:
10/7 Bike or ski Calories Partner A - 10 Box Jumps @60/50cm Partner B ( next round switch)
10 Synchronized Pull-ups / jumping pull up
10 Synchronized Kettlebell Goblet Squats, 24/16 kg -
2.7.2026 EMOM 12 ( BasicWod ) Workout
EMOM 12 ( Work 0:40 / Rest 0:20 )
Odd : Bike Calories
Even : Row Calories