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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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 -
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Biceps & Triceps #masu Workout
3rnds
8 Biceps curl DB 2x10kg
10 Triceps DB 2x4kg3x10 back lateral raises
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3 x 6-8 /jalka askelkyykky etujalan kantapää ilmassa Strength
askelkyykky paikoillaan, etujalan kantapää ilmassa. Focus pohje/nilkka ja etureisi.
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26.3.2026 Weightlifting HEAVY+/MAXIMAL WEEK 12/14 Workout
WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk
CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1+1@up to 75%, 2×2× 1+1@80%, 1-2×1× 1+1@85-90%, jerk-%, rest btw sets 1,5-2min
BACK SQUAT
1@work up to 1RM, rest btw sets 2-3min *varmistajat sivuillaFRONT SQUAT
2-3×3@use 85% of your 1RM from last week, rest btw sets 2-3min -
