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

Clean & Jerk Strength

Test your 1 RM in 25 mins.
Focus on technique.
Strength 27-06-2021 Workout

Superset

Snatch Grip Pendlay Row: 4 x 8-10. Rest 45s.
GHD Weighted Back Raises: 4 x 10-12. Rest 45s.
Kotitreeni WOD Workout

WOD
21-15-9
thruster
V-up/tuck crunch
burpee
CORE 6 Workout

5-7 rounds 30s. On | 10s. Off

Banded dead bug (If possible, perform straight legged)
Windmill L
Windmill R
Plank to Pillar

(
For time Workout
16 Bar over Burpee
24 Thruster (50/35kg)
24 Pistol squat (Alt.)
32 Hang snatch (w/ KB: 32/24)
32 C2B
64 DU's

W/ Weigth vest: 9/6kg
- Ohjeistus:
- KB tempaus voidaan suorittaa myös suoraan lattialta. Kättä saa vaihtaa vapaasti tai olla vaihtamatta.
OPTIONAL Workout

3-4 rounds:

10-15 GHD sit up
10-15 ring row
Snatch & Clean and jerk Workout

Find a heavy sets.
3 Snatch in 10min.
And then...
3 Clean & jerk in 10min.
19.10.2025 (AM or PM) Workout
Engine

A) 4-5 Sets Of:
- 16 DB Snatch @50lbs
- 50 DU
- 16 Burpee To Target
- 50 DU
- 12 Box Step Over @50lbs
- 16 Cal Row
*rest 1:1 Between sets

B) 10-15min Cooldown Z2 Erg
RestDay! Workout

Lepoa / huoltoa
Warm up Workout
- Run/Row/Bike: 2-3min.
- 2x
  9 Air squat
  7 Ring Row
  5 Push up
- Mobility...
- 2x
  4-6 Burpee over bar
  4-6 Thruster
  4-6 Pistol squat
  4-6 KB Hang snatch
  4-6 Pull up/C2B
  20-40 DU's
- Work on Snatch & Clean +jerk