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-
30.1.2025 Weightlifting MODERATE-HEAVY WEEK 6/8 Workout
WARM UP 10min
5+5× HIP AIRPLANE
10m+10m 1-ARM OH WALKING LUNGE *plate
20× BAND PULL APARTS
5+5× /side 1-LEG RDL + 1-LEG RDL with PELVIC ROTATION plate, *tee ensin 5× rdl suoraan eteenpäin, kuorma vastaisessa kädessä ja toinen rdl 5× kiertäen alhaalla kuormaa tukijalan ulkosyrjälle
15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch ja sen jälkeen yhdelle puolen jalkateän nostot 10×
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video: HIP AIRPLANE 8:31
video: 1-LEG RDL with PELVIC ROTATION
video: FROG STRETCH
video: ACTIVE HIP INTERNAL ROTATION 0:47
MUSCLE SNATCH + OHS + DROP SNATCH
2×2x 1+1+1@barbell, rest btw sets 1min--
SNATCH + SNATCH from ABOVE KNEE
2× 1+2@barbell, 1+2@up to 75%, rest btw sets 2min
MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK
*tall - flat footed, *2 split jerk, split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min--
CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK
*split jerk to the other side on the next set
2× 1+1+1@barbell, 1+1+1@up to 85%, rest btw sets 2min, example up to 55/65/75%
FRONT SQUAT + BACK SQUAT
3+3@up to 80%, fs-%, rest btw sets 2-3min
CLEAN PULL + CLEAN PULL from ABOVE KNEE
2× 1+5@70-75%, 2× 1+5@80-85%, jerk-%, rest btw sets 2min
video: MUSCLE SNATCH
video: DROP SNATCH
video: MUSCLE CLEAN
video: TALL CLEAN
video: TALL SPLIT JERK
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03092023 Workout
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19.8.2024 Workout Warmup ( Basic & Prep ) Workout
5:00 Row @ increasing pace EMOM
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2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
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Bar muscle-up drills – 2 Rounds (optional)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
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2 Rounds @ increasing pace
12 (cal) row
6 Strict handstand push up
3 Bar muscle up
– Rest 0:30 between rounds – -
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