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

271123 Maanantai A Strength

Wendler back squat progression VK3/4
5/3/1+ @75/85/95%

Count weights from 90-95% 1RM
04112014/1 Strength

Bench press 5-5-5-3-3
Weightlifting, Clean and jerk Workout

Build up to a 1RM OTD for following complex: 1 Clean + 2 front squats + 2 jerks
Deficit Deadlift Strength

Deficit Deadlift 5x5
Build Up to a Heavy Weight
Lift Every 3min
Tempausveto 3 x 5 Strength

Snatch pull 3 x 5, 100 % os snatch
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snatch pull + hang snatch + OHS Strength

E90S x 4

snatch pull + hang snatch + OHS
6.1.2024 Hang Power Clean Strength

EMOM 15

1 x Hang Power Clean. Add max. 5kg after good lift.
5 x alkavalla 4 min kehonpaino + laite Workout

5 x alkavalla 4 minuutilla

4-8 käsilläseisontapunnerrus
6-12 leuanveto/rinta tankoon
loppuaika laite kevyesti
WARM-UP Workout

3 rounds:
20/15cal Row
7 Medball Clean
7 Wallball
7 Burpee over Medball

5-10 Down Dog to Cobra video and Squat Flow with a Plate video
3-5 for Quality Workout

Hip Flow/Hip Flow 2.0 + Thoracic Flow + Squat Flow

3-5 rounds for Quality

3-5min Row/Assault/Ski/Run…
5+5+5 Wall Squat
5-15 Parallette Push-Up
5-10 Strict Pull-Up
5+5 Single Arm KB/DB Thruster
10-20 GHD Hip Extension

Need a training program?

271123 Maanantai A Strength

04112014/1 Strength

Weightlifting, Clean and jerk Workout

Deficit Deadlift Strength

Tempausveto 3 x 5 Strength

snatch pull + hang snatch + OHS Strength

6.1.2024 Hang Power Clean Strength

5 x alkavalla 4 min kehonpaino + laite Workout

WARM-UP Workout

3-5 for Quality Workout