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

Wednesday Warm up Workout

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 row @easy/mod pace
1:00 ski @easy/mod pace
5 push up to downdog
5 hr push ups
10 scap pull ups
10 kipping
10 barbell bench press (tempo slowly down, fast up)
26.3.2023 RestDay! Workout

RestDay!
E2mom for 12 min Strength

4 frotn squats
start 75-80%1rm fs
build heavy set of the day
RestDay! Workout

RestDay!
21072026 Tiistai Maanantai A Strength

Deadlift
4 x 4 x 80% / new set every 3 minutes
10 min grip, day 9 Workout

AMRAP
- max time single arm hang
- 15 meters plate pinch and carry
Kotitreeni Ma 8.3.2021 Workout

WU
6-8min. at easy pace
8x air squat
8x jumping jack
8x plank shoulder tap
8x up down
20-30s plank
Endurance Workout

A.10 x 30s. W / 30s. R
A1. Slamball
A2. Single arm kb hang snatch @1 x 24/16kg

- Rest 90s. –

B. 10 x 30s. W / 30s. R
B1. Push press @35/25kg
B2. Burpee

- Rest 90s. –

C. 10 x 30s. W / 30s. R
C1. DU/SU
C2. Box step overs @1 x 22,5/15kg

Tulos: Kaikki toistot yhteensä
Bench press and chin ups Strength

Bench press plus chin ups 8x
Olympic weightlifting 30.12 Clean & Jerk complex Workout
1. Power clean + hang power clean + Jerk. 15 minutes to build up.
2. Squat clean + hang squat clean + Jerk. 15 minutes to build up.
3. Squat clean + hang squat clean + front squat + Jerk. 10 minutes to build up. Don't max out. Aim for a solid ~80% of C&J 1rm. At least 5 lifts for a set.