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-
Voimanosto: to 8.10.2026 maastaveto + penkki Strength
Maastaveto 3x3x75%
Penkki 2x1 (75-80%)
-3s stopitBulgarian Split Squat 3x12 / jalka
Kulmasoutu vastaotteella 5x10-15
-
-
17.8.2026 Warmup 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 -
18.9.2026 Warmup 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 -
20.8.2026 optional Workout
OPTIONAL – 3 Rounds @ 2 RIR
8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold -
-
11.10.2026 Deload week : Accessory workout for 20 minutes: Workout
-
6.10.2026 Deload week : Mobility and core workout for 50 minutes: Workout
5+5 perfect stretches
20 × 90 to 90 hip rotations
1:00 v-stretch
10+10 pigeon rocks
10 toes to post
8+8 banded deadbugs
10 strict hanging leg raises
1:00+1:00 banded lat stretch
1:00+1:00 triceps stretch
20 × side to side stretch
1:00 plank hold
1:00+1:00 couch stretch
-
-
CROSS Workout
A)
3 sets of :
Barbell Pendlay Row x 8
Rest 90s
Shoulder Press: x10/8/6/4. Build to a Heavy 4 over 4 sets
Rest 90s.B)
AMRAP 4:00
wall ball @9/6kg
Rest 60s
AMRAP 4:00
Burpees with Jump to 15cm Target or similar
Rest 60s
AMRAP 4:00
Cal Row/Bike/Ski
Rest 60s
AMRAP 4:00
Push-upsRx+: Strict Handstand Push-ups for push-ups
Can complete in any order!