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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AF 2026 #masu Workout
AF WEEK 17, Day 1
STRENGTH:
3 rounds, rest 1-3min between movements.1) 2 Front Squat, tempo 32X1 + 4 Back Squat, free tempo with explosive execution
2) 8 DB Bench Press, tempo 32X1
3) 5 Weighted Pull-UpRIR 1-2
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AF 2026 #masu Strength
AF WEEK 17, Day 1
WEIGHTLIFTING:
A1) Build to heavy single Snatch with 5-7 lifts (88–92%)
A2) 3 x 1 @ ~85%.
Rest as needed between sets.Target: Strong, confident lift. No grinding.
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22.4.2026 Workout
MODERATE-MAXIMAL WEEK 17/18
WARM UP 10-15min
Do your own 5 min warm-up
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~10min 2 rounds : no shoes
5×/side DEADMAN TO BARBARIAN with Goblet CURTSY SQUAT *plate/kb/db - tee ensin deadman to barbarian ja kun kuorma siirtyy takaisin "goblet" pitoon tee sivuaskelkyykky yhdelle puolen, tee taas deadman to barb.. ja tee toiselle puolen sivuaskelkyykky jne..
10+10× DB's / plate RAINBOW RAISE *tee molemmat suunnat, mutta suunta kerrallaan (alhaalta edestä ylös ja sivulle alas sekä sivu kautta eteen alas)
10+10×/side ADDUCTOR ROCK BACK with T-SPINE ROTATION *tee ensin "keinutukset taakse" x-toistomäärä ja sen jälkeen kierrot
5-8× PLANK SHOULDER TAPS to PUSH UP *korkeassa lankussa "shoulder tap" molemmat puolet ja tämän jälkeen etunojapunnerrus
8×/side ALT SPLIT STANCE PLATE HALO + CHOP
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video: Deadman To Barbarian
video: Goblet Curtsy Squat
video: Db Rainbow Raise
video: Adductor Rock Back with T-Spine Rotation
video: Plank Shoulder Taps to Push up
https://www.instagram.com/reel/DKAiW2BvUxm/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==video: Split Stance Plate Halo + Chop
BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@40%, bs-%, rest btw sets 2minBACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@80%...+...100+%, bs-%, rest 2-3min
MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest 2minSNATCH
2×3@barbell, 3×1@50%, rest 2min
MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest 2minCLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@50%, jerk-%, rest 2min
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
8-12× NARROW PUSH UPS
8-12× NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN *neutral grip
8-12× DB BENCH PRESS
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video: NARROW PUSH UPS
video: NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN** *neutral grip -lapiokahva
0:31
video: DB BENCH PRESS
KEHONHUOLTOA!
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