Just what the doctor Rx'd Workouts

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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

6.8.2024 Workout

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

EMILIO ESQUEDA

TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2]@35% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 1+2+1@up to 65% 2x[1+2+1]@70% sn-%, rest btw sets 2min *example of rise 50-60%

RDL *jerk grip
3x5@60-65%, jerk-%, rest 2min

SUPERSET: quality : 3 rounds, no shoes
12x TRICEPS PUSHDOWN *banded
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x FLUTTER KICK ABS
WARM UP Workout

EMOM x 8-12

1) machine
2) 5 rom. deadlift + 5 muscle clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 snowangel
11.7.2024 Weightlifting LIGHT-MODERATE WEEK 1/9 Workout

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

video: GOOD MORNING

video: DROP SNATCH

video: PRESSING SNATCH BALANCE

video: HEAVING SNATCH BALANCE

video: RYTHM DIPS SPLIT JERK

video: SNATCH LIFT-OFF

video: SNATCH PULL *full foot -- FLAT-FOOTED SNATCH PULL -- same CLEAN PULL *full foot

video: DIP SNATCH

video: DIP CLEAN

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2+2]@25-30% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 65% sn-%, rest btw sets 2min *example of rise 50-55-60%

TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
3x[2+2+2+4]@25-30% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *ninja=no feet **split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 65 jerk-%, rest btw sets 2min *example of rise 50-55-60%

RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3-4x[5+5]@RPE9 *could do 1-2 more reps, rest btw sets 2min

video: TALL MUSCLE SNATCH

video: TALL MUSCLE CLEAN

video: FRONT SQUAT - POWER JERK

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW
WARM UP Workout

EMOM x 8-12

1) machine
2) 5 snatch pull + 5 muscle snatch+ 5 power snatch
3) machine
4) 5 snatch grip press + 5 snatch grip push press + 5 snatch balance
Main site Monday 240902 Workout
For time
- 200-meter row
- 30-second plank hold
- 400-meter row
- 1-minute plank hold
- 600-meter row
- 1.5-minute plank hold
- 800-meter row
- 2-minute plank hold
- 1,000-meter row
- 2.5-minute plank hold
Syvä pääty Workout

Skills
+emom7

Metcon 9min AMRAP

6m HSW tai 2 WW
15 Thrusteria 30/45kg
60 DU
15 Bar facing burpeeta
13.12.2024 Movement Prep Workout

Movement prep

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds

5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds

3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap
14.12.2024 Workout Warmup Workout

Warm-up
EMOM 9 @ increasing pace
1) Air bike
2) SkiErg
3) BikeErg
+
2 Rounds
4/direction Tall kneeling KB halo
4/side Single-arm cross body KB deadlift
4/side Single-arm KB hike clean
4/side Single-arm KB windmill
4/side Single-arm KB front rack squat
+
Build up to workout weight for KB movements
+
@ workout weight
12/8 (cal) Echo bike
5 KB clean and jerks
3 KB Front squats
12/8 (cal) BikeErg
12/8 (cal) SkiErg
5 KB Thrusters
3 KB Front rack walking lunges
12/8 (cal) BikeErg
Kettlebell Workout

A) 4 Rounds of
8/8 Front Rack Cossack Squat (single arm)
10/10 one armed KB row
12 KB pull through

B) AMRAP 15’
15 USA swing
10/10 single arm clean and press
20 box over w/ KB
30.7.2024 Workout

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

EMILIO ESQUEDA

TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2]@30% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 3x[1+2+1]@60% sn-%, rest btw sets 2min *example of rise 50-55%

RDL *jerk grip
3x5@60%, jerk-%, rest 2min

SUPERSET: quality : 3 rounds, no shoes
12x TRICEPS PUSHDOWN *banded
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x FLUTTER KICK ABS