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

Conditioning Workout

0-6min, 6' AMRAP:
300m row
6/6 alt. DB snatch @easy weight
6 burpee

6-8min, 2' rest

8-13min, 5' AMRAP
250m row
5/5 alt. DB snatch
5 burpee

13-15min, 2' rest

15-19min, 4'AMRAP
200m row
4/4 alt. DB snatch
4 burpee

19-21min, 2'rest

21-24min, 3' AMRAP
150m row
3/3 alt. DB snatch
3 burpee

24-26min, 2' rest

26-28min, 2' AMRAP
100m row
2/2 alt. DB snatch
2 burpee

28-30min, 2' rest

30-31min, 1' rest
100m row
1/1 alt. DB snatch
1 burpee
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
Muscle & Power, YV1 Strength

Push press 5 RM, then 3x3 @ same weight
2.12.2025 Emom5 Workout

5 sec hollow hold
5 hollow rocks
5 tuck-ups
5 v-ups
5 sec hollow hold
"Take Your Vibes And Go" Workout

3 Rounds For Time:
15m Single DB OH Walking Lunge 20/15kg
30/24cal Row
30 T2B
- Switch arms on lunge every 7,5m
3.10.2024 Weightlifting MODERATE-HEAVY WEEK 4/9 Workout

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x plate GTOH
5x/side LATERAL LUNGE or COSSACK SQUAT
10x DEAD BUG plate PULLOVER
10 step OH WALKING LUNGE *plate

--

video: plate GTOH

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: DEAD BUG plate PULLOVER

TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - SQUAT/POWER JERK *tee "good morning" ja "squat/power jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3x MUSCLE SNATCH + TALL SNATCH
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH

3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk 2+2 both side
3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1 both side

POWER SNATCH + SNATCH from KNEE + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 1+1+1@80%, sn-%, rest btw sets 2min, example of rise 55-65%

POWER CLEAN + CLEAN from KNEE + SPLIT JERK
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 1+1+1@80%, jerk-%, rest btw sets 2min, example of rise 55-65%

CLEAN PULL *full foot/flat footed
3@85%, 3@90%, 3@95%, jerk-%, rest btw sets 2min - mielellään remmit vetoihin

PAUSE BACK SQUAT + BACK SQUAT
pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
3x1x[2+3]@75%, bs-% / bw-%, rest btw sets 3min

example of rise 55-65-70%
vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed
15.8.2024 Weightlifting MODERATE-HEAVY WEEK 6/9 Workout

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

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 + 3+3x TALL SPLIT JERK *jerk both side

*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

*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

TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2]@40% 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 70% 2x[1+2+1]@75% sn-%, rest btw sets 2min *example of rise 50-60-65%

TALL CLEAN + FRONT SQUAT + SPLIT JERK *split jerk both side 2+2
2x[2+2+4]@40% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + SPLIT JERK *jerk both side 2=1+1
1+2+2@barbell, 1+2+2@up to 70%, 2x[1+2+2]@75% jerk-%, rest btw sets 2min *example of rise 50-60-65%

CLEAN PULL *full foot
3@90%, 3@95%, 3@100%, rest btw sets 2min
Top10 Workout

5 rounds For Time

10 WB
10 burpee
10 slam ball
10 kcal cardio
10 m sled pull
10 sit up
10 box jump
10+10 lunges
10 pushup
10 kcal cardio
Conditioning Workout

For time with partner
3000m/2500m row
After every 500m complete you go I go :
20 box jump over @60/50cm
15/10 strict pull up / partner assisted
5 wall walk

Start the workout with the triplet!
Timecap : 32 mins
Weightlifting BASICS Workout

A,
2 Position Pause Power Snatch + 2 Position Pause Squat Snatch
(5-6 sets 1+1)

B, Complex:
Power Snatch with Slow Eccentric + Squat Snatch
(5-6 sets 1+1)