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-
26.12.2025 Warmup, Strength Workout
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
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Modified Macho Man Workout
E2MOM X10
Alternating A&BA)
- 1 Round Of Macho Man
- 5-10 Bar Over Burpee*Macho Man = 3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead
B)
- 15 Air Squat
- 10 V-Up
- 5 Strict Pull Up // Banded // Jumping -
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14.12.2023 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min -
Hyrox Workout
EMOM36 (4 rounds) alt. 1,2 & 3
Zone 1.
1) 10-15 cal row
2) 8-15 Burpee to plate
3) RestZone 2.
1) 10-15 cal ski erg / bike
2) 10-16 alt. db snatch
3) RestZone 3.
1) 50s shuttle run
2) 50s Farmes carry dkb
3) RestRpe 3.5 Jokainen valitsee toistomäärät huomioiden rpe. Liikkeet pitää pysyä teknisinä ja liikkuminen ja hengitys pysyvät taloudellisina.
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6.6.2024 Weightlifting MODERATE WEEK 5/9 Workout
WARM UP + TECHNIQUE 10-15min
2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK--
TECHNIQUE:
10 x GOOD MORNING SQUAT2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN
SNATCH
2x3@barbell, 3@up to 75% sn-%, rest btw sets 2min, *example up to 55-65-70-75%
CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 70%, 2x2x[1+1]@75% jerk-%, rest btw sets 2min, *example up to 55-65-70%
CLEAN PULL *full foot
2-3x3@80%, jerk-%, rest btw sets 2min -
Long workout #masu Workout
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28.12.2023 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min -
13.6.2024 Weightlifting MODERATE-HEAVY WEEK 6/9 Workout
WARM UP + TECHNIQUE 10-15min
2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK--
TECHNIQUE:
10 x GOOD MORNING SQUAT2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN
SNATCH
2x3@barbell, 3@up to 80% sn-%, rest btw sets 2min, *example up to 55-65-70-75%
CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 75%, 2x2x[1+1]@80% jerk-%, rest btw sets 2min, *example up to 55-65-70-75%
SNATCH PULL *full foot
2@85-90%, sn-%, rest btw sets 2min