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

Backsquat Strength

Backsquat 4x10
bicep curls (barbell)3x10 AHAP (3 sec tempo down) Strength

Bicep curls 3x10 reps AHAP

-3 sec lowering phase in every rep
Clean & Jerk Strength

2x Clean + 1x Jerk (at least 80% of 1RM C&J). 4 sets. Heavy.
3x 2min ON/2min OFF Workout

3x
2min ON/2min OFF

AMRAP of:
14 DB Snatches 22,5/15kg
7 Burpee-Box Jump overs
+ Max Cal. in the remaning time
Incline Bench press Strength

5x8 65-70%

Elevate the bench with 3 20kg plates
EMOM x8 Workout

EMOM x8

1) 8 Double Db/kb romanian deadlift
2) 30-50 plank hold
3.9.2025 Clean & Jerk + Pull-Ups Workout

5 Rounds x Every 3:00

3 x ( Power Clean + Push Jerk ), building workout weight
5 Strict Pull-Ups, building
4x5 Back Squat Strength

4x5 Back Squat @80-85%
EMOM12 Workout

EMOM12
1. 30sec max reps hspu
2. 10 plyometric jump over obstacle
3. 50% of max hspu
4. 10 plyometric jump
18 min alkavalla min Workout
18min alkavalla minuutilla
1. 5-8 pallo rinnalleveto
2. 10-15 maljakyykky, raskas paino
3. 8+8 kp pystypunnerrus

Need a training program?

Backsquat Strength

bicep curls (barbell)3x10 AHAP (3 sec tempo down) Strength

Clean & Jerk Strength

3x 2min ON/2min OFF Workout

Incline Bench press Strength

EMOM x8 Workout

3.9.2025 Clean & Jerk + Pull-Ups Workout

4x5 Back Squat Strength

EMOM12 Workout

18 min alkavalla min Workout