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

Metcon Workout

For Time:
30 Pull-Ups
1000m Row
30 Chest-To-Bar Pull-Ups
PT Group TI 19.11. klo 11 Workout

LÄMMITTELY
2 kierrosta, 60s./liike
1. Rangan rullaus + kierrot
2. Pöytänosto + eteentaivutus
3. 90/90 kurotus + kierto taakse
4. Toispolviseisonnassa jalka auki sivulle --> lantion työntö taakse
5. Toispolviseisonnassa seinällä käden avaus ja pyöritys
6. Rullan kanssa rangan ojennus seinällä

HALLINTA + AKTIVOINTI
3 kierrosta, 10 toistoa/liike
1. Uimari päinmakuulla
2. Kuppi - ojennus selinmakuulla
3. Askelkyykky etujalka boksilla/stepperillä (5 toistoa/jalka)

AMRAP 10min
10 x /jalka vk lonkan koukistus tolpalla
10 x istuen hyvää huomenta lp / sumo mave
10 x rengassoutu
20m farmarikävely
14.5.2024 Workout Warmup Workout

3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Row @ hard
+
Build up to working weight for DB snatch
* Practise burpee box jump overs between sets
+
Once through
6 Burpee box jump overs
9 (cal) Row
12 DB Snatches, alt @ workout weight
9 (cal) Air bike
21 Air squats
9 (cal) SkiErg
15.5.2024 Active Recovery Workout

4 rounds @ steady pace
3-minutes Echo bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality
50m KB overhead carry
4 Seiza squat sits
20 Banded pushdowns
10 Alternating landmine cossacks
Viikko 44 Workout

2/2 väliviikkoa.
18.7.2024 Weightlifting MODERATE WEEK 2/9 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
2-3x[2+2+2+2]@33% 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 70% sn-%, rest btw sets 2min *example of rise 50-60-65%

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
2-3x[2+2+2+4]@33% 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 70 jerk-%, rest btw sets 2min *example of rise 50-60-65%

RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3x[5+5]@RPE10 *could do 0-1 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
PTG TO 12.6.25 klo 17 & 18 Workout

LÄMMITTELY
2 x 60s./liike
1. Omavalintainen laite
2. Nilkan venytys pumppailen oik.
3. Nilkan venytys pumppailen vas.
4. Lankku + lonkankoukistajan venytys
5. Sivukävely vk
6. Selinmakuulla rullaus vk kanssa / kp käsissä

VOIMA
3 x 8 takakyykky
Tempo 2-2-2

KAHVAKUULA CIRCUIT
2-3 x 30s./15s.
1. Gorillasoutu
2. Maastaveto + pystysoutu
3. Thruster
4. Etuheilautus sivulta sivulle
16.07.2026 Workout
Squats

A) Back Squat
- 5x4 @80%
*Rest 3min between

B) Tempo Squat
- 3x4 @65%
*3s alas, 1s pohjalla
*Rest 3min between

UB 1

In 18 minutes:

Buy-in: 1600m Row

Rest of the time AMRAP:
- 24 m Kettlebell OH walking lunge @24kg
- 24 Shuttle run (1 = 6 m)
- 24 Toes To Bar
https://www.dropbox.com/scl/fi/bf42qszp470mv0vhw2ooa/LAJI-1-UB-KARSINTA-2026.pdf?rlkey=ywl20l4m864xe3czhi77anu5e&st=y1ukj03a&e=1&dl=0

Accessories

A) 3x Superset:
- 15-20 Banded GHD Hip Ext.
- 30-60s SB Bearhug Hold
*Rest 2-3min between rounds

B) 3x For Quality:
- 10/10 Banded Hamstring Curl
- 10-15/leg KB Leg Raise (Boksin päältä)
- 15/15 Weighted Calf Raise
Endurance WOD Workout

Every 90 seconds for 36 minutes at consistent pace (4 sets):
Station 1 – bike for calories
Station 2 – 60 s of double unders
Station 3 – 20 KB swings 24/16 kg
Station 4 – ski for calories
Station 5 – 4 x 7,5 m med ball bear hug walking lunges
Station 6 – rest
Power Clean & Deadlift Strength

PC
8x30 / 8x50 / 6x60 / 6x65 / 4x65 / 5x60 / 7x55

DL
50/80/100/110/5x120/3x130/2x140