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-
-
18.3.2026 Workout
MODERATE-LIGHT WEEK 12/18
WARM UP 10-15min
Do your own 5 min warm-up
--
~10min 2 rounds : no shoes
10× DEADMAN TO BARBARIAN *plate
10+10×/side ADDUCTOR ROCK BACK with T-SPINE ROTATION *tee ensin "keinutukset taakse" x-toistomäärä ja sen jälkeen kierrot
8×/side ALT SPLIT STANCE PLATE HALO + CHOP
15× BANDED FACE PULL *target muscle rear delt - aseta kuminauha silmien korkeuteen - pieni pito lopussa
5×/side SCAP PUSHUP to ALT TOE TOUCH DOWNDOG
--
video: Deadman To Barbarian
video: Adductor Rock Back with T-Spine Rotation
video: Split Stance Plate Halo + Chop
video: Banded Face Pull
video: Scap Puhsup To Alt Toe Touch Downdog
CLEAN HIGH PULL + NINJA POWER CLEAN + NINJA CLEAN + 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 1,5-2minCLEAN + SPLIT JERK *nousu tuplana - työnnä toisella toisin päin
2×2× 1+1@barbell, 1×2× 1+1@up to 65-70%, jerk-% rest 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 *use straps
3×3@75-80%, sn-%, rest 2-3min
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
--
video: DB ROW
video: DB FRENCH PRESS
video: BARBELL SIT UPS
KEHONHUOLTOA!
-
C&J tech Workout
E90s x 5
1 power clean + 2 hang clean @40–50%E90s x 5
2 push jerk in split + 2 split jerk @40–50%EMOM10
1 clean & jerk @60-65% -
-
16.3.2026 PUSH PRESS Strength
*you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, pp-%, rest 2-3min
-
16.3.2026 Workout
MODERATE-LIGHT WEEK 12/18
WARM UP 10-15min
Do your own 5 min warm-up
--
~10min 2 rounds : no shoes
10× FLOOR LYING PLATE PULLOVER *pidä alaselkä koko liikkeenajan lattiassa
10×/side CLAMSHELL SIDE PLANK HIP THRUST
10×/side ALT TALL KNEELING DB/PLATE HALO
5×/side SINGLE DB/PLATE SUMO RDL
30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD
--
video: Floor Lying Plate Pull Over
video: Clamshell Side Plank Hip Thrust 2:23
video: Tall Kneeling Dumbbell/Plate Halo
video: Single Dumbbell/Plate Sumo Romanian Deadlift
SNATCH HIGH PULL + NINJA POWER SNATCH + NINJA SNATCH
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2minSNATCH
2×3@barbell, 3@up to 65-70%, sn-%, rest 2min
PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@30%, pp-%, rest btw sets 2minPUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, pp-%, rest 2-3min
CLEAN PULL *use straps
3×3@75-80%, jerk-%, rest 2-3min
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
20× BARBELL SIDE BEND
4-6+4-6× DUAL DB SEATED PRESS STICK POINT + DUAL DB SEATED PRESS *hands external rotation, without back support *aloita punnerrukset "kuolleesta" kulmasta ja tee määrätyt toistot ja jatka loppu koko liikeradalla
8-12× BACK EXTENSION with WEIGHT *kuorma niskassa
--
video: BARBELL SIDE BEND
video: SEATED DB PRESS
video: BACK EXTENSION with WEIGHT
0:37
KEHONHUOLTOA!
-
-
-
-