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

21.10.2025 EMOM15 Workout

1: 12 burpees
2: 10 american swings
3: 15 sit-ups
4: MAX reps wall walks
5: rest
Muscle & Power, CORE Workout

Back: 3 rounds of:
15 KB swings
10+10 KB side bends
30 alternating DB snatches
20 DB Russian twists
15 Reverse hypers
Rest
WOD 20/07/24 Workout
LIFTING + DU (ADVANCED) Workout

1) BARBELL WU + TECHNIQUE

2) E3MOM X5

- 30 DU/40 SU
+ 1 Round of DT:
12 DL - 9 Hang Power Clean - 6 STOH
5.12.24 Strength
SQUAT CLEAN

8-6-4-2
@ 75/80/85/90%
- drop and go
- tee rauhassa, mutta heti vaan lisää painoo ja uuteen sarjaan
21.10.2025 Shoulder press Strength
5-5-4-4-3-3
- + AMRAP push presses @heaviest weight
OTD

Go evey 2:30
26.10.2025 AMRAP'S Workout

3 rounds:

AMRAP4
6 shuttle runs (1 rep = 10m)
2 wallwalks
8 toes to bars

*rest 2:00 between amraps
Partner Chipper With A Twist Workout

YGIG

1min ON / 30sec OFF

100 Burpee 
100 DB Snatch 15/10kg 
100 T2B/K2E 
100 KB C&J 16/12kg 
200 DU / 360 SU 
100 KB Swing 16/12kg

TC 42min (28 rounds)
Muscle & Power, AV1 Strength

1 ¼ Back squat 4x6 reps
25.7.2024 Weightlifting MODERATE-HEAVY WEEK 3/9 Workout

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

video: GOOD MORNING

video: DROP SNATCH

video: PRESSING SNATCH BALANCE

video: HEAVING SNATCH BALANCE

video: RYTHM DIPS SPLIT JERK

video: SNATCH LIFT-OFF

video: SNATCH PULL *full foot -- FLAT-FOOTED SNATCH PULL -- same CLEAN PULL *full foot

video: DIP SNATCH

video: DIP CLEAN

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2+2]@35% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 75% sn-%, rest btw sets 2min *example of rise 50-60-65-70%

TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2x[2+2+2+4]@35% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 75 jerk-%, rest btw sets 2min *example of rise 50-60-65-70%

RDL *sn grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
2-3x[5+5]@RPE7 *could do 3-4 more reps, rest btw sets 2min

video: TALL MUSCLE SNATCH

video: TALL MUSCLE CLEAN

video: FRONT SQUAT - POWER JERK

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW