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-
4.7.2025 Workout Warmup Workout
2 Rounds
8 Scapular push-ups
5 Tempo (slow) push-ups
8 Scapular pull-ups
3-5 Strict pull ups
+
2 Rounds
12 Air squats (controlled tempo)
30 Speed rope skips
10 Single leg DB snatches, alt
+
Build to workout weight on DB snatches and thrusters
* Few short sets of wall walks, double-unders and chest-to-bars between sets
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@ workout weight
10/7 (cal) Air bike
4 DB snatches, alt
2 Wall walks
20 Double-unders
4 DB thrusters
6 Chest-to-bar pull ups -
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FUNCTIONAL BODYBUILDING Workout
Strength:
A, 3 sets:
8 Seated DB Good Morning @mod-heavy
10-12 Single Leg Banded Hip AdductionB, 3 sets:
Reverse Airborne Lunges 6/6 @bw or light DB/KB
Banded Single Leg Extension 15/15C, For Time
10 minute accumulated wall sit hold
Every time you rest, complete:
5 Push Up
10 Sit Up
15 Jumping Jack -
Day 3 Olympic Weightlifting Workout
Clean & jerk - same as split jerk format just lighter %
10 x 1 - start first lift @ 75% of max split jerk
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest liftPower snatch
10 x 1 @ 80% of max snatchBack squat
6 x 2 @ 85%Optimal accessories
3 sets:
10 DB bent over row
10 DB passovers
10 hammer curls -
Viikko 28 Workout
Tällä viikolla luvassa raskaita kuormia päävoima liikkeissä. Heille jotka menossa stadikkaan kisailemaan/teette unbroken karsintoja niin tehkää treeneissä metconeista lyhyempiä versiota ja näin ollen hieman aletaan säästeleen energiaa tuleviiin kisoihin. Preppailun osalta jos kaipaat jtn omaa lisäksi niin voit myös skipata jotain täältä ja vaihtaa siihen mitä koet itse enemmän tarvitsevasi. Kysy myös viestillä jtn vinkkiä jos tarvetta!
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Dips/burpees/L-sit holds Workout
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BOOTYCAMP Workout
SET A | 4 rounds
8-6-6-4x sumo deadlift
6-8x kneeling quad extensionSET B | 3 rounds
6+6x deficit rev. lunge
6+6x 1-leg KB deadlift
6+6x banded golf shot rotation2 x tabata: (20s on / 10s off:)
A)
1. miniband skate jumps
2. miniband airsquatB)
1. leg circles
2. hand supported tuckup -
7.8.2024 Active Recovery Workout
4 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans -
Weighlifting Basics Workout
A,
Tall Power Clean + Push Press
(5-6 sets: 2+2)B,
Tempo Clean Deadlift + Hip Power Clean + Pause Split Jerk
(5-6 sets 1+2+1 / 3 sec pause in the dip) -
Mobility & CORE Workout
shoulder & Th mobility
push up rotations 3x10/10, alternating
8 reps hollow body pull overs as restcopenhagen plank "4x30""/side"
glute bridge w. band around knees 4x12
windshield vipers 3x8/8