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-
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29.11.2025 Workout
Deadlift
A) 2x3 (3sec jarrutus alaspäin)
*rir 2
*E3MOMB) 2x3 (ilman jarrutusta)
*RIR 1
*E3MOMMetcon
AMRAP 3:
- 15 Cal C2 Bike
- 20 STOH @42.5kg
- 20 T2B
- 20 OHS
- 100 DU
- 20 Power Clean
rest 1min
AMRAP 5:
- Sama ku aikasempi
rest 2min
For Time:
- Edelleen sama
*eli ekaks 3min aikaa päästä niin pitkälle ku kerkee. Ehkä about OHS asti. Sit 1min lepo, jonka jälkeen 5min aikaa niin pitkälle ku kerkee. Sit 2min leebeni ja vikassa for time koko paske. Ja alkaa aina alusta toi setti joka kerta
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12.11.2025 Workout
Engine
Mikko's Triangle
EMOM 40:
1: ''X'' Cal Echo
2: ''X'' Cal Row
3: ''X'' Cal Ski
4: RestRounds 1-2: 8 Cal
3-4: 10 Cal
5-6: 12 Cal
7-8: 14 Cal
9-10: 16 Cal -
BOOTYCAMP Workout
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29.5.2026 Workout
MODERATE WEEK 4/8
WARM UP 10-15min
Do your own 5 min warm-up
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~10min 2 rounds : no shoes
10× PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover
10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky
10× Plate BENT OVER SNOW ANGEL with light weight
15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG
10+5×/side SQUAT TO FORWARD FOLD + DEEP SQUAT ROTATIONAL REACH
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video: Barbaric Shield Pullover - 2 klippi - seisaaltaan punnerrus eteen ja perään pullover
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==video: Bent Over Snow Angel
video: Squat to Forward Fold - video 9 + Deep Squat Rotational Reach video 10
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=9
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=10
SNATCH PANDA PULL from HIP + POWER SNATCH from HIP
2-3× 3+1@barbell, rest 2min *hip = tangon kontakti korkeusBLOCK SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 2-3× 1+1+1@68% /or/ 2-3× 1+1+1@63%, sn-%, rest 2min
CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2-3× 3+1+1@barbell, rest 2min *hip = tangon kontakti korkeusBLOCK CLEAN PANDA PULL from Above Knee + POWER CLEAN from Above Knee + POWER JERK
2× 1+1+1@barbell, 2-3× 1+1+1@68% /or/ 2-3× 1+1+1@63%, jerk-%, rest 2min
ZOMBIE SQUAT with HOLD *hold sticky point 3-5sec each reps - syvyys jossa ala- taikka yläselän pito häviää
2-3× 3-5 reps@barbell - light weight, rest 2 minTEMPO FRONT SQUAT *slow down for 5sec, explosively up - each reps
2-3×3@65%, rest 2min
*HOX! Valitse a) dl tai b) jerk support harjoite TAIKKA vaihda a/b harjoitteita vuoroviikoin!
a)
SNATCH DEADLIFT + SNATCH PULL from MID-THIGH *use straps
3× 1+2@75-80%, sn dl-%, rest 2-3min
b)
JERK SUPPORT 5-10sec
3×3@100+%, jerk-%, rest 2-3min
video: block snatch panda pull
video: clean panda pull
video: snatch deadlift
The snatch deadlift is the most basic strength builder for the pull of the snatch. Note that it is not simply a standard deadlift with a wider grip—the positions, posture and balance match that of a snatch, rather than allowing higher hips, balance toward the heels, and a potentially rounded back.
Set the snatch starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, snatch-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward.
Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips as you finish extending the legs into a standing position.
While the deadlift is fundamentally not a speed or power exercise, we generally want to move the bar up relatively quickly without compromising balance, position or posture.
At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned very slightly back—any backward lean should be from the hip, not hyperextension of the lower back.
Return the bar to the floor under minimal control, maintaining your grip and basic position and posture. Generally the focus is the concentric motion, so the eccentric portion is not emphasized.
video: snatch pull from mid-thigh videon loppupuolella
video: jerk support
ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.Increase weight of each week, if you can!
3-5 rounds
8-12×/side DB CHINESE ROW *heavy load/chinese row / kelso shrugs on alternate weeks/
8-12× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.
8-12×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä
20×/side KB SIDE BEND
/side bend/pallof press on alternate weeks/
20×/side PALLOF PRESS with ROTATION
video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/video: kelso shrugs
video: Split Stance DB/KB RDL
video: KB Side Bend
video: Pallof Press with Rotation
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