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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18.5.2026 Warmup Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
5 min ergoa, kyykyt, lankutus, vatsa ja hypyt Workout
5 min ergoa, 10 kyykkyä, 20 vatsalihasta, 1 min lankutus 10 boxihyppyä
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28.3.2026 Salikisat Workout
Ei ohjattuja tunteja. Alakerran OpenGym toimii kisojen lämmittelly alueena.
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060826 metcon Workout
EMOM35, (50 sec ON: 10 sec OFF)
1. Row 8 cal + burpee over rower
2. T2B/pull-up/strict pull-up 6-10
3. Clean & Jerk 8-10
4. Echo bike 9-12 cal
5. Dead bug/plank
6. Wallball 15-20
7. Rest/babysitting🍼 -
AF 2026 #masu Workout
AF WEEK 22, Bonus workout, Engine
CONDITIONING:
“Koneralli”
E4MOM x9: 21-15-9 cal Machines
(A+B+C+A+B+C+A+B+C, 36min total)A: 21cal Row + 15cal Ski + 9cal Bike
B: 21cal Ski + 15cal Bike + 21cal Row
C: 21cal Bike + 15cal Row +9cal SkiAlternate the order of the machines
each round.
Overall RPE 4.
Target: all rounds within 10sec. Can
you go sub 2:30 each interval?
To hit sub 2:30 you must push the
machines hard and keep the
transitions fast. This can be done with
RPE 3-4 if wanted by scaling the rep
scheme lower.Scaling: use a rep scheme of 18-13-7
or 15-12-9 or 12-9-6 -
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