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-
Unbroken karsinta 2025/3 Strength
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25.8.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip
10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION
10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY
10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna
10× ROLL ABS
10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin
10× HIP THRUST
10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena
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video: CHIN UPS
video: CABLE LAT PULL DOWN
video: LU RAISES
video: DB SHRUGS
video: SHOULDER EXTERNAL ROTATION
video: INCLINE Y RAISES
video: DB FRONT RAISE
video: REAR DELT ROW & FLY 3:44
video: WEIGHTED SIT UPS
video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot
video: HIP THRUST
KEHONHUOLTOA!
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Muscle Up (15min) Workout
EMOM 5 x 2:
5 Unbroken Bar Muscle Ups (use bands if needed)
- Rest 5 btw emoms -
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1.8.2025 SPLIT JERK Strength
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1.8.2025 Workout
HEAVY WEEK 3/12
WARM UP n. 15min no shoes
TEE OMAT TAI
1-2 rounds
10× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle
5× SPLIT SQUAT JUMP COMBO
5+5×/side DEVIL'S HALO *KB/DB/PLATE
10× DEATH FROGS *weight or without
5+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista
5× COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS
15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_linkvideo: SPLIT SQUAT JUMP COMBO 0:27
video: DEVIL'S HALO
video: DEATH FROGS
video: HIP OILING - 3 MOVEMENTS
snatch, Clean & jerk training : you can make your own barbell technique
SLOW SNATCH PULL + SLOW PULL POWER SNATCH + SLOW PULL SNATCH *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+1@barbell, 1+1+1@up to 70-75%, sn-%, rest btw sets 2minSNATCH
3×2@75-80%, rest btw sets 2min
SLOW CLEAN PULL + SLOW PULL POWER CLEAN + SLOW PULL CLEAN + SPLIT JERK *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+1+1@barbell, 1+1+1+1@up to 70-75%, jerk-%, rest btw sets 2minCLEAN + SPLIT JERK *split jerk to the other side on the next set
3× 1+1@75-80%, rest btw sets 2min
SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min--
PUSH PRESS
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, pp-%, rest btw sets 2min
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POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2minSPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, jerk-%, rest btw sets 2min
DB SQUAT JUMPS
3×5, rest btw sets 2min
ZOMBIE SQUAT + DB WALKING LUNGE *heti zombien perään askelkyykky kävely
2× 2+10 step@72-77%, fs-% + lunge RPE9, 1 reps left, rest btw sets 2-3min--
video: SLOW SNATCH PULL
video: SLOW PULL SNATCH
video: SLOW PULL POWER SNATCH
video: SLOW CLEAN PULL
video: SLOW PULL CLEAN
video: SLOW PULL POWER CLEAN
video: DB SQUAT JUMPS
video: ZOMBIE SQUAT
video: DB WALKING LUNGE
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1.8.2025 PUSH PRESS Workout
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, pp-%, rest btw sets 2min