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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25.2.2025 AMRAP Workout
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14.5.2026 AMRAP 10 ( BasicWod ) Workout
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31.10.2024 Weightlifting HEAVY-MAX WEEK 8/9 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--
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 yhtäaikaisesti3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH +
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + 2+2x SPLIT JERK
3+3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1
SNATCH + SNATCH BALANCE + OHS
2x1x[2+2+2]@barbell, 1+1+1@up to the maximum of the day, then do 1+1+1@80% of that max, sn-%, rest btw sets 2min, TC 15min
CLEAN + POWER JERK + SPLIT JERK
2x1x[2+2+2]@barbell, 1+1+1@up to the maximum of the day, then do 1+1+1@80% of that max, jerk-%, rest btw sets 2min, TC 15min
CLEAN PULL *full foot/flat footed
3x3@85%, jerk-%, rest btw sets 2min - mielellään remmit vetoihin
BACK SQUAT
3@up to 80%, bs-% / bw-%, rest btw sets 3minexample of rise 55-65-75%
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 *kbRest as needed
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Optional Workout
2-3 rounds:
20+20m 1-arm farmer's walk
20+20m 1-arm OH walk
20+20 1-arm front rack walk
40m yoke carry
