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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28.5.2026 Weightlifting MODERATE-LIGHT WEEK 1/5 Workout
WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk
POWER SNATCH + SNATCH + OHS *power snatch with a pause in the catch and ohs in the bottom 1–2 seconds
2×2× 2+2+2@barbell, 6× 1+1+2@55-60-65-58-63-68%, sn-%, rest btw sets 2min
POWER CLEAN + CLEAN + FRONT SQUAT + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 2+2+2+[1+1]@barbell, 6× 1+1+2+[1+1]@55-60-65-58-63-68%, split jerk-%, rest btw sets 2min
SNATCH PULL TO HIP
3x3@100%, sn-%, rest btw sets 2min
ACCESSORY WORKOUT (if time left)
CORE STRENGTH
- 2 rounds
- 0:20 each movement
- rest between sets 0:30High Plank + High Side Plank + High Reverse Plank + High Side Plank
video: Pause in The Power Receiving Position
video: Snatch Pull to Hip
video: High Plank
video: High Side Plank
video: High Reverse Plank
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29.5.2026 Bench Press, Strength Strength
Bench press, Rest 3:00 between work sets
Build to a heavy 4 (H4 @ 2 RIR) for the day
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2 x 8 @ 85-90%H4Build up to a heavy set of 4 (H4) @ 2 RIR, somewhere in the 83-88%1RM range.
– Once you’ve hit the H4 set, you have 2 back-off sets of 8 @ 85-90% of your H4. -
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Tempo clean & jerk Workout
E2mom x 6:
- 1 squat clean ( 2s above knees)
- 1 jerk drive
- 1 split jerk -
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28.5.2026 Road to 5k ( Omatoiminen ) Workout
Juoksu
10 min kevyt
4 × 800 m vedot
palautus 400 m kevyt hölkkä
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10 min kevyt -
27.5.2026 Base 2 Workout
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