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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5.3.2025 CLEAN + SPLIT JERK Strength
CLEAN + SPLIT JERK *split both side first for the worse, then for the better
2×2× 1+1@barbell, 1×2× 1+1@up to 75-80%, jerk-%, rest btw sets 2min--
CLEAN + SPLIT JERK
1+1@up to 90-95%, jerk-%, rest btw sets 2min -
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20.10.2025 FRONT SQUAT Strength
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, rest btw sets 2-3min
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Conditioning Workout
AMRAP30
60 kb swing @24/16kg
15 burpee broad jump
60 sit up
15 burpee broad jump
60 alt. goblet front step lunge @24/16kg
15 burpee broad jumpRpe 4 Treenin idea on löytää tasainen tahti mitä pystyt ylläpitämään.
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13.10.2025 Workout
MODERATE WEEK 2/10
WARM UP n. 15-20min
5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT
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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. PLATE GTOH
2. BIRD DOG to DOWNDOG with TOE TAPS
3. SCISSOR KICKS
4. MOUNTAIN CLIMBER TO COSSACK SQUAT
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD--
video: PLATE GTOH
BIRD DOG to DOWNDOG with TOE TAPS tee bird dog liike yhdelle puolen ja heti tämän jälkeen downw.dog kädellä ristikkäisen jalan varvas kosketuksella, toista toiselle puolen - liikkeet yhdistetty, videot erillään
video: BIRD DOG
video: DOWNDOG with TOE TAPS
video: SCISSOR KICKS
video: MOUNTAIN CLIMBER TO COSSACK SQUAT
snatch, Clean & jerk training : you can make your own barbell technique
DRILL:
TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH + OHS *tall=seiso suorana, lähtöasento tasajalalta
1-2× 3+3+3@barbell, rest btw sets 2minSNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION + OHS
1-2× 3+3+3@barbell, rest btw sets 2minSNATCH HIGH PULL + MUSCLE SNATCH + OHS
1-2× 3+3+3@barbell, 2× 1+1+1@add 3-5% of last week weight, rest btw sets 2min
PAUSE POWER SNATCH + POWER SNATCH
*1-3sec pause at the knee
*both lift 1-2 sec pause in the power receiving position
2×2× 1+1@barbell, 3× 1+1@60-70%, sn-%, rest btw sets 2min
PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2minFRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×5@70%, 5+ reps@70% 2-3 reps left for final set, rest btw sets 2-3min
BULGARIAN SPLIT SQUAT + BENT OVER ROW
4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään
videolla: kaikki kolme ensimmäistä kohtaa: TALL MUSCLE SNATCH + ...
video: SNATCH PULL from POWER POSITION *videolla normaali veto - ei korkeana
video: MUSCLE SNATCH
video: PAUSE POWER SNATCH 0:15
video: PAUSE In The POWER RECEIVING POSITION
video: BULGARIAN SPLIT SQUAT
video: BENT OVER ROW
ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!Increase weight of each week, if you can!
2-3 rounds
10× PUSH UPS
10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip
10× WEIGHTED TWISTING SIT UPS *kuorma niskassa, jalat telakoituna
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video: PUSH UPS
video: CHIN UPS
video: CABLE LAT PULL DOWN
video: WEIGHTED TWISTING SIT UPS
KEHONHUOLTOA!
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17.10.2025 Workout