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

Main site Friday 260102 Workout
For time
- 200/250-meter row
- Max-reps strict handstand push-ups
Rest 90 seconds
- 200/250-meter row
- Max-reps strict ring dips
Rest 90 seconds
Deadlift 5x(6+6) Strength
- 6 snatch-grip deadlift, followed by 6 clean-grip DL
- Every 5:30
Anywhere push ups & air squats Workout

50-40-30-20-10
-Push ups
-Air squats
TC 15min
Snatch Strength

10min E2MOM
3 Snatch

Start with 50% of 1RM and increase by 10% each round to finish around 90%
Power snatch Strength

2x2x40
2x2x46
1x49
1x51
Run 8×1km Workout

8 rounds:
1km run
1min rest
Snatch Strength

8 min EMOM
2 Hang Power Snatch

Recommended weight is 70% 1RM
AF 2026 #masu Workout

AF WEEK 19 DELOAD, Day 3

CONDITIONING:
AMRAP 15:

10TTB
20 Wallball
30/24cal Ski

RPE 4, with heavy breathing but not all out.

Target: 4+ rounds.
Target: unbroken sets with a little rest between movements. Consistent pace with the Ski erg.
Treeni 6 (sunnuntai) Workout

Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.
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 0:30

High 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