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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29.11.2025 EasyWod Workout
Active Recovery Workout 45 minutes :
10 Incline Reverse Flyers
5 Seiza Squats
8 Cuban Press
5 Deck Squats
20 Shoulder Taps ( HS, WF, Plank )
45/37 Calories Ergo -
28.11.2025 Workout
HEAVY+ WEEK 8/10
WARM UP n. 15-20min
5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT
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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG--
video: FFE SPLIT SQUAT
video: PLATE OH SIT UP
video: ALT COSSACK SQUAT
video: ALT SIDE SQUAT
snatch, Clean & jerk training : you can make your own barbell technique
MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2-3×1× 2+2+2+2@barbell, rest btw sets 2minTALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
2@find your 2RM of the day! rest btw sets 2min--
SNATCH
1-2×3@barbell, 1@up to 82%, 1@86%, 1@86%, sn-%, rest btw sets 2min
MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
2-3×1× 2+2+2+[2+2]@barbell, rest btw sets 2minTALL CLEAN + PUSH JERK in SPLIT *tall=seiso suorana, lähtöasento tasajalalta
2+[2+2]@find your complex 6RM of the day!, rest btw sets 2min--
CLEAN + SPLIT JERK *split both side / split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1+1@up to 80%, 1+1@85%, 1+1@85%, jerk-%, rest btw sets 2min
BACK SQUAT
5@barbell, 1@up to 85%, 2×1@90-95%, bs-%, rest btw sets 2-3min
DEFICIT SNATCH PULL
3×3@100-105%, sn-%, rest btw sets 2minSet the snatch starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.
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 until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.
Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance.
video: TALL SNATCH
video: TALL CLEAN
video: PUSH JERK in SPLIT
video: DEFICIT SNATCH PULL / Snatch Pull on Riser
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
10× +10×/side LU RAISES + SHOULDER EXTERNAL ROTATION
10× +10× DB GOBLET CURTSY SQUAT + BAND PRONE HAMSTRING CURL
10×/side BARBELL SIDE BEND *weight
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video: LU RAISES
video: SHOULDER EXTERNAL ROTATION
video: DB GOBLET CURTSY SQUAT
video: BAND PRONE HAMSTRING CURL
video: BARBELL SIDE BEND
KEHONHUOLTOA!
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Circuit - Torstai Workout
KIERTOHARJOITUS
4 Kierrosta, 1:00 min töitä / :30s lepo
1) Soutu
2) Istumaannousu levypaino suorilla käsillä
3) Staattinen RDL pito levytanko polven alapuolella
4) Jefferson curl
5) Hiihto
6) “Cluster” käsipainoilla
HUOMIOITA
Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tavoittele vauhdin jaossa sitä, että viimeinen kierros olisi kaikista kovin eikä jäisi juuri annettavaa. -
27.11.2025 BasicWod Workout
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26.11.25 Workout
Every 2minx5
6+6 dumbell box step ups
kaksi käsipainoa mukana. Pidä työskentelevä jalka koko ajan boxilla, älä laske nousujen välissä maahan
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CrossLifting Workout
A)
Daily max of :
2 Back squat + 1 behind the neck Split jerk + 1 Split jerkB)
EMOM for as Long as Possible
3 Power Cleans @84/61kg
3 Front Squats
3 Jerks
Take the barbell from the ground.
Score is the total number of rounds completed before becoming unable to complete a round prior the start of the next minute. GOAL : 10+ roundsGood Score for “Macho Man” –
Beginner: 7-9 rounds –
Intermediate: 10-12 rounds –
Advanced: 13-15 rounds –
Elite: 16+ rounds -
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