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-
18.9.2025 Warmup Workout
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top -
5.11.2024 Deload/moderate week Workout
Front feet elevated reverse lunges *DB's / KB's
5 x (5+5)
Go every 2:30
4 rounds for quality:
2min ergo
7+7 DB hang clean & jerk
10 ttb/knee raise -
1.5.2025 Weightlifting MODERATE-HEAVY WEEK 3/4 Workout
WARM UP 10min 1-2 rounds
5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG *alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH *3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa--
video: SQUAT & REACH
video: FORWARD FOLD with THORACIC ROTATION
video: WIDE LEG FORWARD FOLD with REACH & ROTATION
video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)&
b)video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6video: CHILD's POSE with LATS STRETCH
MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös
2× 2+2+2+2+2+2@light barbell, rest btw sets 2min--
SNATCH + PAUSE OHS + SNATCH BALANCE *2-3sec pause in the bottom
2×2× 2+1+1@barbell, 2+1+1@up to 70-75%, sn-%, rest btw sets 2min--
SNATCH + SNATCH BALANCE
5× 2+1@75-80%, sn-%, rest btw sets 2min
SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min--
BACK SQUAT + PUSH JERK IN SPLIT BTN *rack *split jerk to the other side on the next set
2×2× 1+2@barbell, 4× 1+2@55-60%, jerk-%, rest btw sets 2min--
video: PUSH JERK IN SPLIT - videolla edestä tehtynä - tehdään niskasta
FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movementFLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERSvideo: FLOOR CHEST STRETCH
video: DOWEL SHOULDER EXTERNAL ROTATION
video: PRONE PINWHEEL
video: SEATED SHOULDER EXTERNAL ROTATION
video: PLATE PULLOVERS
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10.1.2026 HSW Hold Workout
Freestanding handstand hold – 1:00-2:00 on your hands*
- Give yourself no more than 10 attempts to accumulate the time
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10.1.2026 HSW prep. Workout
Handstand Circuit
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps– Rest as needed b/t exercises –
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1.2.2024 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min -
24.4.2025 Weightlifting MODERATE WEEK 2/4 Workout
WARM UP 10min 1-2 rounds
5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG *alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH *3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa--
video: SQUAT & REACH
video: FORWARD FOLD with THORACIC ROTATION
video: WIDE LEG FORWARD FOLD with REACH & ROTATION
video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)&
b)video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6video: CHILD's POSE with LATS STRETCH
MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös2× 2+2+2+2+2+2@light barbell, rest btw sets 2min
--
SNATCH + PAUSE OHS + SNATCH BALANCE *2-3sec pause in the bottom
2×2× 2+1+1@barbell, 2+1+1@up to 65-70%, sn-%, rest btw sets 2min--
SNATCH + SNATCH BALANCE
5× 2+1@70-75%, sn-%, rest btw sets 2min
SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min--
BACK SQUAT + PUSH JERK IN SPLIT BTN *rack *split jerk to the other side on the next set
2×2× 1+2@barbell, 4× 1+2@55-60%, jerk-%, rest btw sets 2min--
video: PUSH JERK IN SPLIT - videolla edestä tehtynä - tehdään niskasta
FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movementFLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERSvideo: FLOOR CHEST STRETCH
video: DOWEL SHOULDER EXTERNAL ROTATION
video: PRONE PINWHEEL
video: SEATED SHOULDER EXTERNAL ROTATION
video: PLATE PULLOVERS