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-
27.5.2025 ( Strenght ) Workout
Deadlift
1 x 1-3 @ 88-90%
5 x 3 @ 75% , go every 1:30-2:00– Hit a single top set of 1-3 @ 88-90%, then focus on fast pulls on the back-off sets
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WARM UP Workout
EMOM x 8-12
1) machine
2) 5 press + 5 push press + 5 push jerk
3) machine
4) 5-10 box jump + 5-10 banded pull apart -
Perusjyystö EMOM 40 Workout
EMOM 40 min
1) machine 10-12 kcal
2) 5 power snatch (touch’n’go)
3) 40 DU
4) rest -
28.05.2025 Workout
Deadlift
A) Build Up To Days Heavy 2RM (älä ihan maksimeita)
B) 6x3 @80-90% from 2RM (E2MOM)
Strength
A) 4x Superset:
- 3 Weighted Chin Up (1RIR)
- + 10 Bent Over Barbell Row
*rest 2-3min between
B) 4x Superset:
- 10 Glute Bridge
- +30m Backwards Sled Drag
*rest 2-3min between
C) 4x Superset:
- 45/45s Copenhagen Plank
- +45-60s Spanish Squat Hold
*rest 2-3min between
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OPTIONAL LONG ENDURANCE Workout
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Back /front squat pyramide Workout
8 x back squat light weight
8 x front squat light weight
Same weight
2 min rest
6 x back squat moderate
6 x front squat moderate
Same weight
2 min rest
5 x back squat moderate +
5 x front squat moderate +
Same weight
2 min rest
3 x back squat moderate ++
3 x front squat moderate ++ -
10 min AMRAP: DB Snatch / Box Jump Workout
10 min AMRAP:
• 2 Dumbbell Snatch 50/30#
• 2 Box Jump 24/20”
• 4 Dumbbell Snatch 50/30#
• 4 Box Jumps 24/20”
• 6 Dumbbell Snatch 50/30#
• 6 Box Jumps 24/20”
… continue +2 rep pattern until time is up.
Alternate arms after each DB Power Snatch rep. Goal: complete round of 16. -
26.5.25 DELOAD Strength
5x Every 2min
1 power snatch
1 deep power snatch (syvempi power snatch)
1 snatch -
27.05.2025 Workout
Gymnastics
A) E2MOM X8
- 1 set of bMU or rMU
- recovery C2 Bike rest of the time
B) EMOM X4
- ”x” strict hspu
Into,
E30SEC X8
- 50% of above reps for the strict hspu
*ekassa osassa ylläpidettävä mutta haastava määrä. Jos stricti ei lähe niin kipillä
Metcon
For time:2-4-6-8-10 Devils Press
20-18-16-14-12 C2BAccessories
A) 4 Rounds For Quality:
- 45-60s Plank KB Drag Through
- 30/30s Half Kneeling Pallof Press Hold (polvi irti maasta)
- 15-20 V-Up
B) 3-4 Rounds For Quality:
- 20-30s Ring Support Hold
- 20-30s Ring Dip Hold
- 20-30s Chin Over Bar Hold