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-
9.9.2025 Bench press and negative pull-ups Workout
Every 2min x 10 (5 rounds each)
A) 6 bench presses
B) 3 negative pull-ups (tempo 3-5 sec down) -
20.12.2025 Workout
Clean And Jerk
A) Build Up To Days Heavy 1RM
- C&J
B) E90SEC X9
Set 1-3: 1 C&J @90% from days max
Set 4-6: 2 C&J @80%
Set 7-9: 3 C&J @70%Metcon
AMRAP 20:
10-20-30-40…etc
Accessories
A) 3x Superset:
- 30m Backwards Sled Drag
- 10-15 Slider Hamstring Curl
*rest 3min between sets
B) 3-4x For Quality:
- 15/15 Weighted Calf Raise
- 10/10 KB Hip Flexor Raise
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27.5.2026 CLEAN + SPLIT JERK Strength
*split both side 1+1
2×2× 1+2@barbell, 3-4× 1+2@72%, jerk-%, rest 2min
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20.12.2025 Workout
Clean And Jerk
A) Build Up To Days Heavy 1RM
- C&J
B) E90SEC X9
Set 1-3: 1 C&J @90% from days max
Set 4-6: 2 C&J @80%
Set 7-9: 3 C&J @70%Metcon
AMRAP 20:
10-20-30-40…etc
- Cal Row
- WB
- V-Up
Accessories
A) 3x Superset:
- 30m Backwards Sled Drag
- 10-15 Slider Hamstring Curl
*rest 3min between sets
B) 3-4x For Quality:
- 15/15 Weighted Calf Raise
- 10/10 KB Hip Flexor Raise
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19.9.2025 ACCESSORY WORKOUT Workout
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!
Increase weight of each week, if you can! - choose 2-3 movements and next week different movements
2-3 rounds
10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS
10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides
10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION
10×/side DB/KB SIDE BEND
10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle
30 sec PLANK with WEIGHT *kuorma alaselän päälle
10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua
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video: CHAINSAW ROW
video: DB TATE PRESS
video: HALF KNEELING LANDMINE PRESS
video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC
video: TRICEPS PUSH UP
video: SEAL ROW
video: DB OVERHEAD TRICEPS EXTENSION
video: KB SIDE BEND
video: JEFFERSON CURL
video: ONE LEG BANDED HAMSTRING CURL
KEHONHUOLTOA!
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5 Rounds for time Workout
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10 x every 90 seconds Workout
10 x every 90s:
3 x tng power snatch + 3 x tng power hang snatch + 3 x ohs
Start from 50% of 1 Rm power snatch and build up -
6.12.2025 Workout warmup, Strength Workout
2 Rounds
4 Jefferson curls
8 Box step ups
8 Handstand shoulder shrugs
+
1-2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
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Build to workout weight for deadlift
* Few short sets of box jump overs and handstand walk between weights
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@ workout weight
6-4-2
Box jump overs
Deadlifts
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9m Handstand walk -